Sec 1
Emom x3 laps -15 min
(For set up have everyone grab a barbell for their own OH. They will use the same barbell for the AMRAP’s.)
14 wall balls
8 OH squats 115/75
8 R/L DB Bench single arm rows (each arm)
10 Moving plank (each arm 20total)
6 50ft Sprints (down & back)
Sec2
amraps 19min
AMRAP 5min:
15/12 Calorie Row/Bike
21 Push ups
21 squat cleans 95 / 65 lb
Rest 2 Minutes
AMRAP 5min:
12/9 Calorie Row/Bike
15 bent over rows
15 Squat cleans 115 / 85 lb
Rest 2 Minutes
AMRAP 5min:
9/6 Calorie Row/Bike
9 Pull ups
9 Squat cleans 135 / 95 lb
- Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout each interval.
- AMRAP 1: The row/bike should take less than 1:30, Squat cleans, start from the ground & should be complete in 1-2 sets in less than 1:00. Athletes will strive to complete 1 full round. Pick weight according to that. Adding weight each AMRAP.
- Loading: The final barbell should not exceed 70% of your 1RM Squat clean.
- Score: Enter rounds+reps completed in each interval. Overall score will be the sum total.
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