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DESCRIPTION

This is a 25:00 workout consisting of three 5:00 AMRAP’s.

That means we have 15:00 of work and 10:00 of rest.

Each new 5:00 AMRAP increases the difficulty of the pull, but with a lower rep scheme, and increases the loading on the C&J.

The goal for AMRAP’s 1 & 2 will be to earn between 1:00-2:00 of Bike work.

The goal for AMRAP 3 will be to earn ~2:00-3:00 of Bike work.

This workout is scored as the sum total of all Calories/Shuttle Runs across the three AMRAP’s.

EFFICIENCY TIPS

This is a 25:00 workout consisting of three 5:00 AMRAP’s.

That means we have 15:00 of work and 10:00 of rest.

Each new 5:00 AMRAP increases the difficulty of the pull, but with a lower rep scheme, and increases the loading on the C&J.

The goal for AMRAP’s 1 & 2 will be to earn between 1:00-2:00 of Cal or Run time

The goal for AMRAP 3 will be to earn ~2:00-3:00 of Cal or Bike time

This workout is scored as the sum total of all Calories/Runs across the three AMRAP’s.

WOD

“Play it Again” (3 Rounds for calories)

“PLAY IT AGAIN”

AMRAP 5:

3 Rounds:

15 Pull-Ups

9 Power Clean and Jerks

Time Remaining: Max Calorie Bike

[Rest 5 Minutes]

AMRAP 5:

2 Rounds:

12 Chest to Bar Pull-Ups

9 Power Clean and Jerks

Time Remaining: Max Calorie Bike

[Rest 5 Minutes]

AMRAP 5:

1 Round:

9 Bar Muscle-Ups

9 Power Clean and Jerks

Time Remaining: Max Calorie Bike

Subs – Max Cal Row or 10m Shuttle Runs

RX+-M-95/135/185#, F- 65/95/135#

RX-M-75/95/135#, F- 55/65/95#, Chin Over, C2B, Burpee PU

50-59-M-65/75/95# F-45/55/65#, Ring Rows, Jumping PU, Jumping BPU

60+-M-55/65/75#, F-35/45/55#, Ring Rows, Jumping PU, Jumping BPU

Basics-8 Ring Rows/5 CJ, 6 RR/5 CJ, , 5 RR/5 CJ, PVC or BB

AFTER PARTY

6 x every 1:30

0:00: Complex DL HPC PC PJ

1 Deadlift

1 Hang Power Clean

1 Power Clean

1 Jerk

1:30: Complex DL HPC PC PJ

1 Deadlift

1 Hang Power Clean

1 Power Clean

1 Jerk

3:00: Complex DL HPC PC PJ

1 Deadlift

1 Hang Power Clean

1 Power Clean

1 Jerk

4:30: Complex DL HPC PC PJ

1 Deadlift

1 Hang Power Clean

1 Power Clean

1 Jerk

6:00: Complex DL HPC PC PJ

1 Deadlift

1 Hang Power Clean

1 Power Clean

1 Jerk

7:30: Complex DL HPC PC PJ

1 Deadlift

1 Hang Power Clean

1 Power Clean

1 Jerk