4
Squat Clean (1 Clean x 3 sets @85-90% of 1RM Clean)
Rest 60 seconds between sets
Clean Grip Deadlift (3 Clean Grip Deadlifts x 3 sets @100% of 1RM Clean)
Metcon (5 Rounds for reps)
The Boogie Man
5 Sets:
2 min AMRAP
15 Deadlifts (135/95)
15 Handstand Push-Ups
Max Air Squats Rx+ Max Cal Bike
-Rest 2 Minutes between sets-
5 Sets:
2 min AMRAP
15 Deadlifts (135/95)
15 Handstand Push-Ups
Max Air Squats Rx+ Max Cal Bike
-Rest 2 Minutes between sets-
TARGET SCORE
Target number of calories each set: 12/10+ calories
Minimum number calories before scaling: 8/6 Calories
STIMULUS and GOALS
Stimulus is high intensity. Athletes will be working through Deadlifts and Handstand Push-Ups to earn time on the assault bike (each round is scored by calories). Athletes should be able to work through Deadlifts and HSPU at a consistent pace across rounds and ideally have 30-45 seconds to work on the squat/bike. If athletes do not have at least 30 seconds on the squat/bike, they should modify both movements by 3 reps each round until they can hit this suggested squat/bike work time..
Target number of calories each set: 12/10+ calories
Minimum number calories before scaling: 8/6 Calories
STIMULUS and GOALS
Stimulus is high intensity. Athletes will be working through Deadlifts and Handstand Push-Ups to earn time on the assault bike (each round is scored by calories). Athletes should be able to work through Deadlifts and HSPU at a consistent pace across rounds and ideally have 30-45 seconds to work on the squat/bike. If athletes do not have at least 30 seconds on the squat/bike, they should modify both movements by 3 reps each round until they can hit this suggested squat/bike work time..
The first set should be a little conservative for athletes on the pace to see if they can increase or maintain across sets.
Similar style to last week workout, but a lot lighter and quicker through the two movements.