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DESCRIPTION

STRUCTURE: Starting on the 0:00, athletes will complete 21 Power Cleans, 30/21 Calorie Bike,21 Power Cleans. Then on the 8:00, athletes will complete 15 Power Cleans, 30/21 Calorie Echo Bike, 15 Power Cleans at a heavier load. Then on the 16:00, athletes will complete 9 Power Cleans, 30/21 Calorie Bike, 9 Power Cleans at an even heavier load

STIMULUS: “BARNHART’S BET” is a Sprint.

STRATEGY: Athletes should aim to finish each round in under 6:00, having at least 2:00 of rest.

SCALING: Athletes should choose barbell loads that they can complete the Power Cleans in a maximum of 3 sets each round.

SCORING: Athletes will record each round split time. Athletes’ score will be the Sum Total Time it takes to complete the workout.

EFFICIENCY TIPS

-Athletes should aim to do all sets of Power Cleans in 3 sets max

-Athletes should focus on transitioning on and off the Bike quickly

WOD

“Barnhart’s Bet” (3 Rounds for time)

“BARNHART’S BET”

[On the 0:00]

For Time:

21 Power Cleans

30/21 Calorie Bike

21 Power Cleans

[On the 8:00]

For Time:

15 Power Cleans

30/21 Calorie Bike

15 Power Cleans

[On the 16:00]

For Time:

9 Power Cleans

30/21 Calorie Bike

9 Power Cleans

Subs-40/30 Cal Row, 400m Run

RX+-M-115/155/185, F-85/105/135

RX-M- 95/115/135, F- 65/75/95

50-59-M- 85/95/115, F-55/65/75

60+ -M-75/85/95, F-45/55/65

Basics-PVC/BB, 20/15 Cal Row