Monday 200217

Every 90 Seconds For 22:30:

1 Clean & Jerk

If you have an established 1RM you should start at 75%. If you do not have an established 1RM you should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.
Add load after no fewer than two, no more than four good lifts.


AMRAP In 9 Minutes:

3 Muscle-Ups
6 Ring Dips
9 Pistols (Alternating Legs)


Extra Work:

Assault Bike:
2:00 @ 6 + 2:00 @ 7 + 1:00 @ 8
4x35/25 Calories @ 9-10, rest 2:00 between efforts
5:00 @ 6