Part 1: 10 min EMOM Single arm strict press (Alternating each arm each min)

Part 2: 2000m row with 10 Russian KB swings every 5 mins

Part 3: 100 flutter kicks (hollow body position, hands under back)


“Go Time”

Teams of 3


16/12 Calorie Schwinn Bike

8 Burpees

4 Clean and Jerks (115/85)*

In today’s team workout, athletes will complete full rounds before switching out to their next teammate. After six total rounds, or two rounds each, athletes will add weight to their barbells. Men will increase by 20# total and women by 10# total. The weights go as followed: (115/85, 135/95, 155/105, 175/115, 195/125). In order to hit the correct stimulus, athletes should choose weights that, if fresh, they are capable of completing 15-12-9-6-3 repetitions without dropping respectively. Teams will use one barbell and add weight, but if there are athletes who plan on using different weights, having multiple barbells is appropriate. If unable to Schwinn Bike, complete a 12/9 Calorie Assault Bike or Row. Burpees are normal standard, just having to hit chest and thighs and reach full extension. Ensure that the room is set up in a manner where athletes doing burpees are not in harms way of dropping barbells.

(ComptrainClass 2.17.18)