Strength
Split jerk
3 reps x 4 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 2 sets at 90%+
– Rest as needed between sets.
WOD
RX
3 rounds for time:
25 TOES TO BAR
1,200/1,500-m C2 Bike
SCORE:
TOTAL TIME
Level 2
3 rounds for time:
15 TOES TO BAR
1,200/1,500-m C2 Bike
SCORE:
TOTAL TIME
Level 3
3 rounds for time:
15 hanging knee raises
1200/1500 m c2 bike
SUBS
C2 Bike substitutions |
600/750-meter row,
1,300/1,850-meter Assault or Echo Bike,
600/750-meter Ski-erg
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