Strength
1) Power Clean + Jerk (Every 90s, adding weight each set)
2) 6min EMOM
Min 1 Barbell Rows: 3×8
Min 2 DB Reverse Lunges: 3×8
**increase across to moderate loadIntent: Total body strength work adding weight each set for all movements. This work should not take longer than 20 minutes to complete and all work should be focused on perfect movement, not loading.
Min 1 Barbell Rows: 3×8
Min 2 DB Reverse Lunges: 3×8
**increase across to moderate loadIntent: Total body strength work adding weight each set for all movements. This work should not take longer than 20 minutes to complete and all work should be focused on perfect movement, not loading.
Metcon
AMRAP 5
Max Calories Row
-Rest 60s-
AMRAP 4
Max Box Jumps (20,20)
-Rest 60s-
AMRAP 3
Max Clean and Jerks (135,95)
Rx: (115,75)
L2: (95,65)
L1: (75,55)(Step Ups)
Score = Cals + Box Jumps + C&J
Max Calories Row
-Rest 60s-
AMRAP 4
Max Box Jumps (20,20)
-Rest 60s-
AMRAP 3
Max Clean and Jerks (135,95)
Rx: (115,75)
L2: (95,65)
L1: (75,55)(Step Ups)
Score = Cals + Box Jumps + C&J
Intent: Each AMRAP is short but fatigue will set in quickly if you’re not smart as there is only 60s rest between AMRAPs. Try to sustain around 85-90% for each AMRAP.
Finisher
5min Coach led mobility