Friday, 20 December 2024

Strength:

6 sets:

2 Power Cleans + 2 Front Squats + 2 Jerks (Push or Split, build-in weight)

- Complete a set every 2:00, complete reps unbroken

Conditioning: The Three MotorMen!

3 RFT & Distance: (25 min cap)

4 Power Cleans (155/105)

7 Thrusters (155/105)

18 Burpees Over Barbell

Echo Bike for distance

- Dedicated to the 3 Palm Beach Sheriff Motorcycle Officers that lost their lives on November 21st and 25th, 2024

Motor 4 - Cpl. Luis Paez

Motor 7 - Deputy Ralph ‘Butch’ Waller

Motor 18 - Deputy Ignacio ‘Dan’ Diaz

- Individual Version:

Complete 3 mins Bike after each round

- Partner Version:

Partner A completes a round, Partner B Bikes, alternate back & forth until each partner completes 3 rounds

- Score is Time and Total Distance (Input Echo Bike distance in notes)