11
Squat Clean (1 Squat Clean x 10 sets @75% of 1RM Clean)
* Complete 1 set every minute for 10 minutes *
Metcon (AMRAP – Rounds and Reps)
16:00 Amrap
18/14 Calorie Row (or 200m run)
18 Wall Balls (20/14)
-rest 30 seconds after each round-
18/14 Calorie Row (or 200m run)
18 Wall Balls (20/14)
-rest 30 seconds after each round-
TARGET SCORE
Target Rounds: 12 + rounds (total)
Minimum rounds before scaling: 9 rounds (total)
STIMULUS and GOALS
The stimulus for this is moderate pacing on the ski into a "push pace" through the wall balls. Partner 1 will start on the ski erg, and partner 2 will begin the ski when partner 1 finishes their calories and advances to the wall balls. Rest is earned with how fast the athlete can complete the wall balls while their partner finishes up the calories. Athletes will go back and forth, only resting when the ski erg is occupied.
Target Rounds: 12 + rounds (total)
Minimum rounds before scaling: 9 rounds (total)
STIMULUS and GOALS
The stimulus for this is moderate pacing on the ski into a "push pace" through the wall balls. Partner 1 will start on the ski erg, and partner 2 will begin the ski when partner 1 finishes their calories and advances to the wall balls. Rest is earned with how fast the athlete can complete the wall balls while their partner finishes up the calories. Athletes will go back and forth, only resting when the ski erg is occupied.