A. 10 min EMOM: 10 reps strict press

*alternate each arm per minute

B. 400 m farmers carry

C. AMRAP 7 min

KB swings 25 reps

25 sit ups

25 KB high pulls


“Ride or Die”

Teams of 3
300/200 Calorie Schwinn Bike
120 Chest to Bar Pull-ups
60 Clean and Jerks (115/80)
50 Clean and Jerks (135/95)
40 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
20 Clean and Jerks (205/145)

In this workout, partners will see just how far they can get into the clean and jerks within the 25 minutes. Athletes will complete all the reps at one station before moving onto the next. If unable to use a Schwinn Bike, complete a 200/150 Calorie Assault Bike or Row. The weights on the barbell are important. If we had to put a number on it, these are weights that athletes are capable of cycling for 15-12-9-6-3 repetitions respectively. If on the fence, going lighter will help preserve the intensity of this workout. Athletes will have one bar, changing weights out as needed. Weights should be stacked neatly out of the way until they need to be used during the workout. It is appropriate for teams to have multiple barbells to support athletes using different weights.

Comptrain 1.20.18