WORKOUT OF THE DAY, MAY 11TH 2021

WOD:

#barneyfife

For Time:
50/40 Calorie Assault Bike (70/55 Cal Row)
5 Rounds
5 Power Cleans 155/105lbs (Rx+185/135) Approx 55%
5 Burpee Box Get Overs 30/24 inch Rx+(48/42)
-into-
40/32 Calorie Assault Bike (55/45 Cal Row)
4 Rounds
4 Power Cleans 185/125lbs (Rx+205/145) Approx 65%
4 Burpee Box Get Overs
-into-
30/24 Calorie Assault Bike (45/35 Cal Row)
3 Rounds
3 Power Cleans 205/135lbs (Rx+225/155) Approx 75%
3 Burpee Box Get Overs

Time Cap 25min. Target Time 20 min

#Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk:
– (1+1+1+1) x 3 working sets. 60-75%
* Rest 60-90 secs between sets

#Clean & Jerk:
– 4×1 (Build-up from the previous complex)
* rest 60 seconds between sets *

#3 Position Halting Clean Deadlifts: 3 Position Halting Clean Deadlift
– 5 sets @ 90-100% 1RM Clean.
* rest 60-90 seconds between sets *

#Gymnastics conditioning Up to 5 sets
8 Toes to Bar + 4 Bar Muscle Ups
* Unbroken, rest as needed between sets *

CASHOUT:

#accessory 1-3 Rounds

1:00 Hollow Body Hold

10 Single Leg Glute Bridge Raises (side)

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