Tuesday

You Choose…

1) Build up to a 5rm Front Squat for the day.

Followed by:

“Nose Bleed”

AMRAP 15:

27/21 Calorie Row

21 Deadlifts (135/95)

15 Burpees

9 Push Press (135/95)

Athletes will choose one weight for the barbell, with the push press being the deciding factor. The deadlift bar is intended to be very light, something athletes could complete 35+ repetitions unbroken when fresh, while the push press will be on the moderate side of heavy. This should be a weight that athletes could complete 15+ unbroken repetitions when fresh, ideally taking no more than one break per round during the workout. If short on rower, stagger heats by 2-3 minutes.

OR…

“Barbell Mayhem”

1) Snatch - max for day

2) Clean & jerk - max for day

3) Front squat - max for day

Notes: 10 minutes rest between exercises, but stay warm. No more than 2 min rest between sets of snatches and CJs; rest as needed for squats.