RX
1. Warm-Up
3 Rounds
Row 300m
6 Lateral Burpees over the Rower
2. Lift
1RM Clean Complex
1RM Clean Complex
Power Clean
Push Jerk
Front Squats
Hang Squat Clean
Split Jerk
Set a new PR!
3. MetCon
For Time
Row 1000m
100 Double Unders
Row 1000m
SCALED
1. Warm-Up
3 Rounds
Row 300m
6 Burpees
2. Lift
Skill: Hang Power Clean + Front Squat
3. MetCon
For Time
Row 1000m
200 Single Unders
Row 1000m
COMPETITION
4. Side Work
AMRAP 30 Minutes
Assault Bike Calories
This is meant to be steady state test, not sprint & struggle over and over. If you consider yourself someone who struggles on the bike try to stay between 200 and 250 watts (20+ mph), if you’re in the middle shoot for 250-300, and if you’re a monster on the bike you can push upwards of 350+ (25 mph).