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Saturday, August 4th

METCON: Teams of 3: 7 Minute AMRAP: 100/70 Calorie Assault Bike Max Clean and Jerks (135/95)

Rest 3 Minutes 6 Minute AMRAP: 75/50 Calorie Assault Bike Max Power Snatches (115/80)

Rest 3 Minutes 5 Minute AMRAP: 50/30 Calorie Assault Bike Max Thrusters (95/65)

If unable to use an Assault Bike, complete one of the following:

100/70 Calorie Row 80/60 Calorie Row 60/40 Calorie Row

Three teammates and three AMRAPs today. Starting longer and heavier, progressing to shorter and lighter. All weights today should be loads that athletes could complete between 15-20 repetitions unbroken when fresh. For teams planning on using different weights, it is ok to have multiple barbells on the floor.

As with most of the team workouts, the goal is to keep the bike moving as fast as possible and the bar moving as much as possible. Athletes would be unable to do this if they spend a lot of time on either. That being said, short quick bouts of intense exercise are better than longer, slower efforts. Changing out before the fan starts to slow down and before the barbell starts to feel heavy will allow teams to keep moving quickly and be fresh for the next round. Getting butts on the bike and hands on the bar quickly following a change out also helps keep the objects in motion, getting more work and more fitness accomplished within these short time windows. As the weights decrease, the sets can likely increase. Play it by ear and be flexible. Sets may be doable at the beginning of the barbell movement, but could quickly disappear as the workout progresses. Have a breakup strategy in mind, but plan to adapt of the fly.

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