ATHLETE

“Guts and Glory”

21 – 15 – 9
Calories Regular Bikes (15-10-5 Assault Bike OR 200m/150m/100m Run)
Thrusters (95/65)(75/55)(55/35)

15 – 12 – 9
Calories Row
Hang Squat Cleans

12 – 9 – 6
Bar Facing Burpees
Overhead Squats or Overhead Walking Lunges

COMPETITOR

A.  Hang Squat Clean
3×3 at 70% – from mid thigh, drop from the top

B.  Front Squat
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%

C. Conditioning
For time:
21 – 15 – 9
Bike for Calories
Thrusters (95/65#)
Directly into:
15 – 12 – 9
Calorie Row
Hang Squat Cleans (95/65#)
Directly into:
12 – 9 – 6
Over-the-Bar Burpees
OHS (95/65#)