AMRAP x 3 MINUTES
15 Toe Touch + Jumping Jacks
10 Calf Raise + Tib Raise
5 Jumping Air Squats
Into…
2 ROUNDS
6 Clean Deadlifts
6 Alt. Elbow Punches
6 Empty Barbell Front Squats
30 Single Unders*
*:30 Double Under practice in 2nd Round
1×3 (70%)
1×2 (75%)
3×2 (80%))
3×3 (90%))
**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 9.
(Score is Weight)
Week 4 of 8 Oly Cycle
1×3 (70%)
1×2 (75%)
3×2 (80%))
*Option Power or Deep Power. Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 7-8.
(Score is Weight)
-Short Rest b/t P1 & P2-
3×3 (90%))
**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 9.
(Score is Weight)
Week 4 of 8 Oly Cycle
3 Reps of Barbell Complex (165/115)*
60 Double Unders
2 Reps of Barbell Complex
40 Double Unders
1 Rep of Barbell Complex
20 Double Unders
-Rest 2:00 b/t Sets-
*1 Rep of Barbell Complex:
1 Deadlift
+
1 Hang Squat Clean
+
1 Squat Clean
(Score is Total Time)
KG BB: (75/52.5)
3 Reps of Barbell Complex (115/75)*
80 Single Unders
2 Reps of Barbell Complex
60 Single Unders
1 Rep of Barbell Complex
40 Single Unders
-Rest 2:00 b/t Sets-
*1 Rep of Barbell Complex:
1 Deadlift
+
2 Hang Power Clean
+
1 Front Squat
(Score is Total Time)
KG BB: (52.5/35)
1:00/1:00 Empty Barbell Quad Smash
10 Alt. Wrist Push-Ups
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-
(No Measure)
*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 7-8.
(Score is Weight)
-Short Rest b/t P1 & P2-