A) Every Minute on the Minute for 8 minutes:
5 Calorie Row
5 Strict Press
5 Front Squat
B) 3 Rounds
6 Front Rack Lunges with an Empty bar
12 Sit Ups
3 sets x 3 reps @ 73% of the top weight of EMOMx18 single
EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 73lbs for their 3s.
Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.
Split Jerk: nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.
12 Minute AMRAP:
8 Burpees Over-the-Bar
16 Calorie Row
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.
Shoulder to Overhead: athletes may push press, split jerk, push jerk, power jerk to get the bar from the rack to overhead in a lockout position.
Burpee Over-the-Bar: if athletes will lose intensity, have them perform classic burpees.
Row: Athletes should not take more than 75 seconds for the rowing
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