Monday, May 21st

A.

STRENGTH: Squat Snatch On the Minute x 9 – 1 Repetition Minute 1 – 79% Minute 2 – 82% Minute 3 – 85% Repeat this cycle (2) additional times.

B.

METCON:

3 Minute AMRAP: 21 Lateral Barbell Burpees 21 Overhead Squats (75/55) Max Calorie Row

rest 3 minutes

3 Minute AMRAP: 18 Lateral Barbell Burpees 18 Overhead Squats (95/65) Max Calorie Row

rest 3 minutes

3 Minute AMRAP: 15 Lateral Barbell Burpees 15 Overhead Squats (115/80) Max Calorie Row

rest 3 minutes

3 Minute AMRAP: 12 Lateral Barbell Burpees 12 Overhead Squats (135/95) Max Calorie Row

*Rounds will be scored separately, with the calories on the row being the score for each section

In these short sprint intervals, choosing the correct weight will allow athletes to get to the rower on each section. On the lateral bar burpees, there is no need to stand to full extension on each rep. Rounds will be scored separately, with the calories on the row being the score for each section.

Although these intervals are short, there is such a thing as going to fast on the burpees to start. More important than flying through the opening movement is holding onto the overhead squats for big, and ideally unbroken sets. As the repetitions go down, the burpees become more manageable, but the weight on the barbell gets heavier. If athletes are able to control their pace and breathe through a steady set of overhead squats, they will have the kick needed to put some good power into the bike to finish things out. Choosing the right weight and the right pace will allow athletes to execute well on each round.


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