Strength
3 Cleans + 3 Jerks – 6 Sets @ 75-80%
—One Set every 2:30. Try to squat at least one of the cleans.
Conditioning
1 Min AMRAP x 18 w/ 2 other people
5-7 Muscle-ups OR 8-12 T2B
***Max Cal Assault Bike
WOD Notes: Score = total cals between the 3 of you. Each athlete will do 6×1 minute with 2 minutes rest each rd, so that means you should try and sprint the assault bike as much as possible!!!!! You should have a minimum of 30 secs to SPRINT, so pick a number of MU/T2B to where you have that time on the bike!
Assistance
a) Lateral/Front Raises – 4×10 each
b) Tibialis Raises – 3×25 (against wall)