EMOM x 12 (3 rounds):
1 – Row 12/9 cals
2 – 10 Air Squats + 25 Double-unders
3 – 8 Power Clean & Jerk* or Power Snatch*
4 – Lizard Stretch x 20 seconds/side
*Start with an empty barbell, and increase gradually over the next two sets.
30 Clean & Jerks (135/95)
30 Snatches (135/95)
Note: if you are still working on these movements, choose a conservative weight that you can maintain proper technique with over all 30 reps.
Assault Bike Ramp Test
Women start at 50rpm, Men start at 60rpm.
Every minute, increase by 2rpm. Do your best to keep the reading as close to the target rpm as possible. Continue to increase until you can no longer maintain the required rpm target.