Competition Corner

1 - NCC OQ - Hot Mess - Part A

Workout movement
For time:
21-15-9
Assault bike calories
7-5-3
Squat clean
RX/Masters:
185/125
Scaled:
135/95
*8:00 time cap.
Workout Instructions
MOVEMENT STANDARDS
Assault bike:
Bike must start at zero and be reset each round.  Another person may reset for the athlete.
Squat clean:
The barbell must start on the floor and finish in a front rack with control, knees/hips fully extended, and elbows in front of the bar.  Athletes must pass through a full squat with the hips clearly below the knees.
Teams choose order, Partner 1 completes the work then a 1 minute transition. Then Partner 2 completes the work. There is an 8 min cap on both parts