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WOD

“Layover” (Time)

“Layover”

5 Rounds For Time:

15/10 Calorie Assault Bike

10 Pull-ups

Directly Into…

5 Rounds:

10 Power Cleans

10 Push Jerks

25 min Time Cap

Subs

20/15 Row or 200m Run

RX+-95/65#, Chest to bar

RX -95/65#, Chin over bar

50-59-75/55#, Jumping Pull Ups

60+-65/45#, Ring Rows

Basics-5 Cal, 5 Ring Rows, 5 PC 5 PJ with PVC/BB
DESCRIPTION

Today’s conditioning workout is broken up into two 5-round pieces

You’ll complete all the bike/row and pull-ups before moving to the cleans and jerks

There is no rest between sections

Your score is the total time it takes to clear the 10 rounds

We expect this workout to take between 15-25 minutes to complete

CHEST TO BAR PULL-UPS

Choose a rep number or variation that can be completed within 2-3 sets per round. If you are not there yet do the RX version or Chin over bar or scale to jumping pull ups or ring rows

BARBELL MOVEMENTS

The barbell is designed to be relatively light today

Choose a weight that allows for:

Power Cleans in 2-3 Sets

Unbroken Push Jerks

AFTER PARTY

Threshold Cond – Bike (3 Rounds for calories)

Threshold Conditioning

On the Minute x 6 Rounds:

:20 Second Assault Bike

:40 Seconds Rest

Rest 2 Minutes

On the Minute x 4 Rounds:

:30 Seconds Assault Bike

:30 Seconds Rest

Rest 2 Minutes

On the Minute x 2 Rounds:

:40 Seconds Assault Bike

:20 Seconds Rest

* Score is total Cal for each OTM