10.11
Front Squat + Push Press + Push Jerk (2 Front Squat + 1 Push Press + 1 Push Jerk)
Athletes should focus on high elbows and vertical torso during the 2 squats, at the top of the last rep show athletes how to adjust hands and prepare for the press. No forward tilt of the torso during the dip and drive and remember to absorb the bar back down on the push press. Pause after the push press to get a good breath, regain core stability and repeat with a good, explosive dip and drive under the bar.
Metcon (AMRAP – Rounds and Reps)
20-minute AMRAP
8 Dumbbell Thrusters
12 Toes To Bar
16/14 Calorie Row
Rx(35/25) Rx+(50/35)
8 Dumbbell Thrusters
12 Toes To Bar
16/14 Calorie Row
Rx(35/25) Rx+(50/35)
Target number of Rounds: 7 Rounds +
Stimulus is steady pacing across the entire 20 minutes. Strategic breaking of sets of reps on thrusters and toes to bar will allow athletes to keep moving at the same pace throughout rounds and avoid excessive rest.
Stimulus is steady pacing across the entire 20 minutes. Strategic breaking of sets of reps on thrusters and toes to bar will allow athletes to keep moving at the same pace throughout rounds and avoid excessive rest.
Goal pace should be around 2:00 (very tough) – 2:30 per round
Bar can be taken from the rig and athletes should move back far enough so as not to drop the bar into the rig if they fail.