A. 20 minutes to build to a 3RM or Heavy 3 rep Back Squat. A potential build is:
5 x 60%, 70%
3 x 75%, 80%
3 x 85%, 85+%, 85+%
3 min AMRAP:
Buy In: 20/15 Calorie Echo Bike
8 Goblet alt Step Ups (22.5/15kg)
4 Deadlifts (100/70kg)
- 3 min rest -
3 min AMRAP:
Buy In: 20/15 Calorie Echo Bike
8 Goblet alt Step Ups (22.5/15kg)
4 Deadlifts (90/60kg)
- 3 min rest -
3 min AMRAP:
Buy In: 20/15 Calorie Echo Bike
8 Goblet alt Step Ups (22.5/15kg)
4 Deadlifts (80/55kg)
Performance:
A. 20 minutes to build to a 1RM or Heavy Single Back Squat. A potential build is:
5 x 70%, 80%
3 x 85%
1 x 90+%, 90+%, 90+%
B. 3 min AMRAP:
3 Power Cleans (60/40kg)
3 Front Squats
3 Push Jerks
- 3 min rest -
3 min AMRAP:
3 Power Cleans (70/47.5kg)
3 Front Squats
3 Push Jerks
- 3 min rest -
3 min AMRAP:
3 Power Cleans (82.5/60kg)
3 Front Squats
3 Push Jerks
Compare to 16/12/20
#1: Christian L: 4 + 3 F.Squats / Claire D: 4 + 3 F.Squats
#2: Duncan: 4 rounds / Claire D: 3 + 1 P.Clean
#3: Duncan: 2 + 2 F.Squats / Claire D: 3 F Squats Sweat: A. 3 Rounds
10 Single Leg Hip Thrusts
5 Ab Wheel Rollouts
B. 4 Rounds for reps
5 min work / 2 min rest
30/24 Calorie Row
15/12 Calorie Ski
Max Echo Bike in the remaining time
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