3 Rounds
:20 Goblet Squat Hold
:20 Goblet Squats 1+1/4s
:20 Goblet Lunges
15 Hollow Rocks
GET POWERFUL
Thruster
In 12:00 establish a Heavy Single
GET FIT
3x AMRAP 3 / 3:00 Rest Climb the Ladder
2 Toes to Bar
2 Thrusters 95/65 4/4, 6/6, etc...
Start over each AMRAP
COMPETITORS EXTRA
Every 3:00 for 24:00 400m Run
Complete in negative splits
COACHES NOTE:
With this fast-paced couplet, try to set athletes up close to the rig and their barbell to help shave down that transition time. For athletes who can't string together at least sets of 6+ TTB reps, have them do Kipping Knee Raise to meet the purpose and intensity.
ATHLETES NOTE:
This is a rare opportunity to be able to speed up both movements and attempt to go UB. The 3:00 windows allow for just enough work to make it hurt. Move fast while you're working, and take an extra deep breath on transitions when needed.
Bodybuilding Workout:
(Tuesday): Legs
- Barbell Back Squat (3 x 8-12 reps)
- Leg Press (3 x 8-12 reps)
- Hack Squat (3 x 8-12 reps)
- Straight-leg Deadlifts or Banded Leg Curls (3 x 8-12 reps)