Tuesday, March 6th

A.

METCON:

3 Minute AMRAP: **Score will be total power cleans for every round*** 24 Box Jump Overs (24/20) 18 Calorie Rower Max Power Cleans (115/80)

Rest 3 minutes

3 Minute AMRAP: 21 Box Jump Overs (24/20) 15 Calorie Rower Max Power Cleans (135/95)

Rest 3 minutes

3 Minute AMRAP: 18 Box Jump Overs (24/20) 12 Calorie Rower Max Power Cleans (155/105)

Rest 3 minutes

3 Minute AMRAP: 15 Box Jump Overs (24/20) 10 Calorie Rower Max Power Cleans (185/135)

*If Unable to Row, Bike for Calories

Round 1 – 12 Calories

Round 2 – 10 Calories

Round 3 – 8 Calories

Round 4 – 6 Calories

Short and fast intervals today with equal rest between rounds. When athletes finish the row/bike, they will complete as many power cleans as possible, which is their score today. Each round is scored separately as total reps. As the repetitions drop with each round, the weight increases. These should all be weight that athletes are able to cycle when fresh. To get an idea of appropriate loading, athletes should be able to complete 20, 15, 10, and 5 repetitions unbroken respectively. The goal today is for every athlete to get to the barbell, so rep schemes can be adjusted as needed to make that happen.