A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Today we are looking for consistent work in each AMRAP 10. Your barbell weight choices
should be light and allow for quick sets. Try to sustain around a 75% effort for each workout. 20 Rep
barbell sets should be split into two sets with the goal of breaking sets in half for the entire workout.
– Metcon: Today we are looking for consistent work in each AMRAP 10. Your barbell weight choices
should be light and allow for quick sets. Try to sustain around a 75% effort for each workout. 20 Rep
barbell sets should be split into two sets with the goal of breaking sets in half for the entire workout.
B) Warm Up (3:00 – 15:00)
2 Rounds:
250m row
(R1) 8 Strict Press/ (R2) 8 Push Press
(R1) 8 High Pulls/ (R2) 8 Muscle Cleans
(R1) 10 Scap Pull-Ups/ (R2) 10 Kip Swings
5 Burpees
C) Prep (15:00 – 25:00)
Grab a barbell and on coaches call
– 3 Hang Muscle Cleans
*Rest + talk about next movement
– 3 Hang Power Cleans
*Rest + talk about next movement
– 3 Push Press
Then,
Set-up for Burpee Pull-ups/Rowers
D) Metcon (25:00 – 55:00)
AMRAP 10:
20 Push Press (115, 75)
10 Lateral Burpees Over the Bar
250m Row
Rest 2:00
AMRAP 10:
20 Hang Power Cleans (115, 75)
10 Burpee Pull-ups
250m Row
Rx+:(Start each round w. 3/2 Bar Muscle-ups)
L3: (95, 65)
L2: (75, 55)
L1: (Regular Burpees) (53, 35 Russian Swings for Hang Power Cleans)
E) Extra Credit (55:00 – 60:00)
2 Rounds of:
60 Double Leg Banded Leg Curls
60 Banded Pull-aparts, change hand position (overhand, underhand, mix grip)
2 Rounds of:
60 Double Leg Banded Leg Curls
60 Banded Pull-aparts, change hand position (overhand, underhand, mix grip)