B. For Time:
– Bike for Calories
– Thrusters (95/65)
15 – 12 – 9:
– Row for Calories (200, 150, 100m run if rowers occupied)
– Hang Squat Cleans (95/65)
12 – 9 – 6:
– Burpees over Bar
– Overhead Squats (95/65)
– Row for Calories (150, 100, 50m run if rowers occupied)
*If we need to stagger based off equipment follow the leader. Once someone finishes the first couplet then start. If a rower is occupied feel free to run or bike.
**This three part workout is completed without any rest between sections. Once athletes finish 9 Thrusters, they will move directly to the 15 Calorie Row. One weight for all three barbells, with the overhead squats likely being the limiting factor. This should be a weight that athletes could complete the first set of every barbell movement unbroken if they had to. Lighter is better today, as we are looking to push the threshold on the barbell.