Strength: Oly Day - Hang Squat Clean Double - May start in any Hang Position

 

9 min EMOM: 

Min 1: 70% x 1

Min 2: 70% x 1

Min 3: 70% x 1

Min 4: 75% x 1

Min 5: 75% x 1

Min 6: 75% x 1

Min 7: 80% x 1

Min 8: 80% x 1

Min 9: 80% x 1

 

WOD: “Jackie Chan”

3 rounds of 4 mins each/4 min rest between rounds

 

Round 1:

120 DUs

15/10 Cal Bike

Max OHS 115/80

 

Round 2:

100 DUs

18/12 cal bike

Max OHS 115/80

 

Round 3:

80 DUs

21/15 cal bike

Max OHS 115/80

 

  • may sub rower if not enough bikes
  •  
jackie chan.jpg

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