Saturday, February 10th

METCON:

Teams of 3

25 Minute AMRAP:

100 Calorie Row, 70 Calorie Bike, 1200m run (each team mate runs 400m), 60 Burpees, 40 Air Squats.

You will have to complete each movement above coupled with one movement below. 

100 Deadlifts (135/95)

80 Hang Power Cleans (135/95)

60 Front Squats (135/95)

40 Push Jerks (135/95)

20 Clusters (135/95)

For instance:

1200m Run

100 Deadlifts

60 Burpees

80 Hang Power Cleans

40 Air Squats

60 Front Squats

Another team workout for today where athletes are looking to get as far as possible over the 25 minutes, breaking up repetitions as desired. One weight for all movements, using the push jerk to help athletes decide their loading. It should be a weight that they are confident they could push jerk for 10+ reps if they needed to when fresh. Again, ideally finding partners who are using the same weights, but having multiple barbells to accommodate different athletes is totally ok.

On the barbell movements, striving for 8-10 repetitions depending on the movement is a great place to start. The only movement that will likely be performed in smaller sets, possibly singles, is the clusters at the end. While 8-10 repetitions are a great goal, we want athletes to avoid nearing failure.