02/15/17: NC Day #3

Tomorrow night’s speciality class will be on the clean.  The focus will be on proper set up, achieving full hip extension, and learning how to pull yourself under the bar.

Today’s Workout:

• Conditioning – Teams of 3-4 – “Shotgun Start”
  • 3 x AMRAP2 – Rest 2 min after each AMRAP
    • 20 Second Assault Bike Sprint (Calories)
    • In remaining time – Max reps toes to bar
  • 3 x AMRAP2 – Rest 2 min after each AMRAP
    • 20 Second Assault Bike Sprint (Calories)
    • In remaining time – Max reps handstand push ups
  • 3 x AMRAP2 – Rest 2 min after each AMRAP
    • 20 Second Assault Bike Sprint (Calories)
    • In remaining time – Max reps double unders
• Finisher – Rest 5 min after workout then 50 burpees to a target for time (Sx = 25 burpees) – We know burpees are dreadful, but we know they’ll be coming in full force in the open so we’ll be incorporating them multiple times in the next couple weeks.