A: Emom 12′

3 hang squat clean  & push jerk

B: Amrap 12′

-5x deadlift (50/40)

-10x box jump (60cm/50cm)

-10x deadlift  (50/40)

-10x box jump (60/50)

-15x deadlift  (50/40#)

-10x box jump (60/50)

-20x deadlift (50#/40#)

-10x box jump (60/50)

continua aumentando di 5 rep i deadlift ad ogni round fino al termine dei 12′

 

–One&Only Team competitor–

Strenght

1: 10 Rounds (20 Minutes) – EMOM, perform:

-Odd minute: 3x hang squat clean thruster (Work up to max triple for the day)

-Even minute: 30 second max rep burpee over barbell

Work Capacity: Complete as many reps as possible in 12 minutes of:

-5x deadlift (80#/60#)

-10x box jump (60cm/50cm)

-10x deadlift  (80/60)

-10x box jump (60/50)

-15x deadlift  (80/60#)

-10x box jump (60/50)

-20x deadlift (80#/60#)

-10x box jump (60/50)

*ETC….Every round, increase the deadlift by 5 reps, until the 12 minutes are up.

Conditioning: Complete 50-40-30-20-10 reps for time of:

-Row (Calories)

-Rest 2 minutes

*Hit this at threshold pace, hence whyI’m giving you full recovery. Goal is to give you a reference in exactly how far and how long it takes you to hit each of the prescribed about of calories on the ERG.

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