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ATHLETE

“Whirl Wind”
Teams of 3, 5 Rounds:
1:00 at each station
Station 1 – 7 Power Cleans (135/95)
Station 2 – 15 Wallballs (20/14)
Station 3 – Max Calorie Bike

The score is the total amount of calories on the bike.
Leave the total running for all five rounds.

COMPETITOR

(CompTrain Open)

A. EMOMx10: 1 Clean and Jerk
This is part of a progression for building your Clean and Jerk. Every Saturday for for the next 4-6 weeks you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

B. 3×3 Front Squats, across

C. 50 Strict C2B Pull ups for time.
This is part of a progression for building your bodyweight pulling capacity. Every Saturday for for the next 4-6 weeks you will do an part of a progression that will improve your Muscle ups (ring and bar) and C2B Pull ups.

D. With a running clock complete 5 rounds of 1 min at each station:
1.  As many cals as possible on bike
2. 10 Power Cleans, 135/95
3. 20 Wall Balls, 20/14
Your score is accumulated calories on the bike.