Saturday, May 19th

METCON:

Teams of 3 For Time (25:00 Cap) 400m Run with Med Ball (20/14) 100 Deadlifts (155/105) 400m Run with Med Ball 80 Hang Power Cleans (155/105) 400m Run with Med Ball 60 Front Squats (155/105) 400m Run with Med Ball 40 Push Jerks (155/105) 400m Run with Med Ball 20 Clusters (155/105)

Five different barbell movements and runs with the medicine ball in this longer chipper. Teams will run with a single medicine ball and pass off as they see fit. One weight will be used for all barbell movements, with the push jerk will likely be the limiting factor for most athletes. This should be a weight that they are capable of completing 15+ push jerks unbroken when fresh. Teams may have different loaded barbells for different athletes on the team.

If unable to run, bike without using the arms until the other teammates return or complete a 500 meter row.

Athletes can break up the medicine ball runs as they see fit, but when it is their turn, it is all about moving fast. Right before the athlete carrying the ball feels they have to slow, that is a good time to get the next partner working. 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. Just like on the runs, switch out before things start to slow down.