SFNC 2016 Pro Division Workout 3

5 Rounds For Time

10 Minute Cap

20 Assault Bike Calories

6 Squat Cleans (185/125)


Rules:  Athletes will receive 10 minutes to complete the workout.  They will be assessed a one second penalty for each rep not completed within the time cap.  


Assault Bike: Athletes will pedal until they reach 20 calories.  The bike will be reset after each round.

Squat Cleans:  The bar must touch the floor each rep with the athlete passing through a full squat (hip crease below the knee), finishing with the hip and knees fully extended.  The elbows must be in front of the bar.