Rose City Barbell – Group Training

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“Bar Hopping”


15 Hang Power Cleans (135/95)

21/15 CalorieBike

15 Chest to Bar Pull-ups

60 Double Unders
Although these will likely be partitioned during the workout, the weight on the barbell for the hang power cleans should be something that athletes are capable of completing unbroken when fresh. The double unders and pull-ups should be performed at a variation that allow athletes to complete the movements in no more than 3 planned sets. If unable Row. If short on bikes, stagger athletes by 2-3 minutes.