Monday, June 19th

Jerks (Power or Split) Every 2 minutes for 12 minutes (6 sets) 3 reps, starting at 60% and adding 5% each successful triple

Jerks – continuing to allow athletes to choose their preferred method, but we will be starting with a moderately light triple taken from the rack at 60%, and adding 5% each successful set. If we can complete all 6 sets without and failures, we’ll end with a fight at 85%. Large classes can stagger so athletes can share a rack, with one starting on the even minute, the other starting on the odd minute.

Every 5 minutes, for 15 minutes (3 sets): 15/12 Calories of Assault Bike 12 Bar-Facing Burpees | Step Overs | Burpees 9 Chest-To-Bar Pull Ups | Pull Ups | Assisted or ring rows 6 Squat Cleans 155/105 | 135/95 | 95/65

Workout – large classes should stagger start times by 2:00 to allow another heat to go through, not just opt for rowing (although classes > 12 may need to row, row calories will be 20/15). Looking to push the pace on these 3 rounds to earn as much rest time as possible!