Every 3:00 x 6 sets (3 of each alternating):

Set 1: 2 minute AMRAP:
15/12 Cal Echo Bike
*AMRAP Toes to Bars until 2 minute Mark
+
Set 2: 2 minute AMRAP:
12 Power Cleans – 135/95lb
AMRAP Echo Bike Calories until 2 minute Mark

*Score is total reps including buy in of each set.
*Use sandbag cleans if able (7 reps – 150/100lb)

Scoring Reps (higher is better)

Throwdown 292 Standards:

*Athletes must show full extension at the top of the power clean with the bar over their center of mass with the elbows in front of the bar.

*Toes must touch the bar at the same time for the TTB; arms must be fully extended at the bottom with the rep while the chest passes through the rig.

*Athletes may recieve help resetting the monitor each round.

Masters 55+: 
Set 1:
2 minute AMRAP:
12/9 Cal Echo Bike
*AMRAP Toes to Bars until 2 minute Mark
+
Set 2:
2 minute AMRAP:
12 Power Cleans – 95/65lb
AMRAP Echo Bike Calories until 2 minute Mark

Intermediate: 
Set 1:
2 minute AMRAP:
15/12 Cal Echo Bike
*AMRAP Power snatches @ 115/75lb until 2 minute Mark
+
Set 2:
2 minute AMRAP:
12 Power Cleans – 115/75lb
AMRAP Echo Bike Calories until 2 minute Mark

Warm-up:
0-5 Mins: General Warm-up 
5 mins Machine of Choice or 
General Warm-up 1 
(https://www.youtube.com/watch?v=2MeFs5dMURA)
+
5-10 Mins: Hinge Warm-up
(https://youtu.be/65Wa663Rjko?feature=shared)
+
10-15 Mins: Specific Workout Prep 
2-3 Sets:
:15 Echo Bike, hard effort
4 Toes to Bar
2 Power Cleans
Rest or Easy Machine 1:30