28
Metcon (Time)
2 min AMRAP
12/10 Calorie Row
4 Power Cleans (95/65) Rx+(185/125)
30 Burpee Pull-ups Rx+ 20 Bar Muscle Ups
– Rest 1:00 min-
*Continue until 30 burpee pullups/20 bar muscle-ups have been completed*
12/10 Calorie Row
4 Power Cleans (95/65) Rx+(185/125)
30 Burpee Pull-ups Rx+ 20 Bar Muscle Ups
– Rest 1:00 min-
*Continue until 30 burpee pullups/20 bar muscle-ups have been completed*
Weightlifting
20 min to complete
Double DB Standing Bent Over Row (4 sets: 10 reps)
Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high). Do not use excessive kipping with the upper body.
Superset With
Single Dumbbell Waiter Hold Curl (4 sets: 10 reps)
Focus: Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.
Time cap: 15 minutes
STIMULUS and GOALS
Stimulus is strategic pacing so that athlete will have adequate time on each round to work off reps on muscle-ups or burpee pull-ups. Athletes should be moving consistently enough on bike and sandbag to earn at least 45 secs of work on the pull-up bar. Modify bike/sandbag reps if this is not happening.