Wednesday

Warm-up
0:30 Bike Easy Pace
0:30 Bike Moderate Pace
0:30 Bike Fast Pace

BIKE PRACTICE ROUND
1:00 Bike Test Max Calories (Moderate Intensity)

EMPTY BARBELL

3 Deadlifts (0:03 pause in the lock out)
12 Deadlifts

3 Hang Power Cleans (0:03 pause in the catch)
9 Hang Power Cleans

3 Push Jerks (0:03 pause in the catch)
6 Push Jerks

MODERATE WEIGHT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Practice: 11 Deadlifts, DROP, 1 Deadlift + 9 Hang Power Cleans, 6 Push Jerks

"CINDY"
10 Scap Retractions
10 Plank Shoulder Taps
10 Slow Air Squats

3 Strict Pull Ups
5 Push Ups
10 Air Squats

Metcon (AMRAP – Reps)
Fitness
AMRAP 6:
Max Rounds of "DT" (75/55)

1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* 1 Round of "DT" = 27 Reps

Rest 6 Minutes

AMRAP 6:
Max Rounds of "Cindy"

1 Round of "Cindy":
5 Pull-Ups
10 Push-Ups
15 Air Squats
*1 Round of "Cindy" = 30 Reps

Rest 6 Minutes:

AMRAP 6:
Max Calorie Erg

*Score = Sum Total Reps For 3 Sets

Metcon (AMRAP – Reps)
Performance
AMRAP 6:
Max Rounds of "DT" (115/85)

1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* 1 Round of "DT" = 27 Reps

Rest 6 Minutes

AMRAP 6:
Max Rounds of "Cindy"

1 Round of "Cindy":
5 Pull-Ups
10 Push-Ups
15 Air Squats
*1 Round of "Cindy" = 30 Reps

Rest 6 Minutes:

AMRAP 6:
Max Calorie Erg

*Score = Sum Total Reps For 3 Sets