For time:
21/16 Air Bike Calories
21 Hang Power Cleans, 115/80 lbs
15/12 Air Bike Calories
15 Hang Power Cleans, 115/80 lbs
9/8 Air Bike Calories
9 Hang Power Cleans, 115/80 lbs
— Rest 1:1 —
21/16 Air Bike Calories
15 Hang Power Cleans, 155/105 lbs
15/12 Air Bike Calories
12 Hang Power Cleans, 155/105 lbs
9/8 Air Bike Calories
9 Hang Power Cleans, 155/105 lbs
TARGET SCORE
Target time each set: 4:30-5:30
Time cap each set: 7 minutes
Large Class Target time: 14-16 minutes
Large Class Time cap: 20 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across the entirety of the workout. Athletes should aim to start with a bike pace that can be maintained across each bike set so that a strong effort can be applied when moving to the barbell.
It’s going to hurt!
4 rounds for quality of:
10 Weighted Hip Thrusts, pick load
10 GHD Hip Extensions
* Rest 2 mins
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