Friday, July 27th

A.

STRENGTH:

Squat Clean On the Minute x 12 (3 Rounds): Minute 1: 3 Reps @ 70% Minute 2: 2 Reps @ 75% Minute 3: 1 Rep @ 80-86% Minute 4: Rest

B.

METCON:

4 Minute AMRAP: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes

4 Minute AMRAP: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes

4 Minute AMRAP: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20)

Bringing the intensity with an quick interval work today. Looking for all athletes to get to the burpee box jump overs on each round. We can adjust weights or reps as necessary to accomplish that. If athletes finish the burpee box jump overs, they will head back to the rower. The weights on the barbell get lighter each round.

Today is less about gaming and more about bringing the intensity. The row should be at an uncomfortable pace, but not an all out sprint. Holding on for 1-3 sets on the barbell. Lighter is harder as it allows athletes to hold onto the bar longer. Athletes can push hard through this four minute interval knowing that there is four minutes of rest to follow. Each AMRAP is scored separately as rounds and reps.