Kettlebell

A. 3 sets of 3 Turkish get up

B. 10 min EMOM single arm kneeling overhead press (alternate each min)

C. AMRAP 16:

4 dual KB cleans

4 dual kb front squats

4 dual kb push jerks

4 burpees

Team

“Zero Dark Thirty”

Teams of 3, For Time (30 Minute Cap):

3 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatches (95/65)

140/100 Calorie Bike

2 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatch (115/80)

140/100 Calorie Bike

1 Round:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatch (135/95)

Breaking up reps as they see fit, teams will work through the 3 rounds of toes to bar, bar facing burpees, and power snatches before moving forward to the bike. They will then complete the same movements for 2 rounds at a heavier weight before moving to the bike, and finally 1 round at a heavier weight. The power snatches should be completed at weights that athletes could complete 25+, 20+, and 15+ repetitions unbroken respectively when fresh. Teams using the same weights will have one barbell on the floor, changing weights when called for. If teammates are using different weights, they may have multiple barbells on the floor. If teams complete the workout under the 30 minute time cap, their score is the time it took to complete the workout. If they are unable to finish the workout under the time cap, score is total reps completed. If unable to Schwinn Bike, complete one of the following:

140/100 Calorie Assault Bike

140/100 cal row

2 Men, 1 Woman: Calorie Bike (125 Assault or Row)

2 Women, 1 Man: 155 Calorie Bike (110 Assault or Row)

(ComptrainClass 6.23.18)