3 Rounds
30 KB Toe Taps
10 KB Taters
10 Push Ups
GET STRONG
Bench Press
Every 2:00 for 6:00
10 Reps
Every 2:00 for 6:00
5 Reps
GET FIT
3x AMRAP 3 / 3:00 Rest
Climb the Ladder
1 Power Clean
1 Bar Facing Burpee
2/2, 3/3, etc..
R1 - 95/65, R2 - 135/95, R3 - 185/125
COMPETITORS EXTRA
30 Push Jerk 155/105
800m Run
30 Strict HSPU
10 Min Cap
COACHES NOTE:
The sets of 10 bench should have a ROM and Quality focus. They can go heavier on the 5s if everything looks good. Push back on athletes who let their elbow "flare" out. The Workout is 3:00 on / 3:00 off in case you want to pair athletes up to make the setup logistically simpler
ATHLETES NOTE:
Start each AMRAP over again with the increased weights. The first couple rounds might be T&G considering how short the work windows are, but they don't have to be. Be consistent on your Burpees no matter what, those don't need to suffer with good footwork.
BODYBUILDING WORKOUT
Back, Calves, Traps & Abs
2-Way Super-set of:
- Barbell or T-bar Row (3 x 8-12 reps)
- Standing Calf Raise (3 x 20 reps)
- Wheel of Pleasure (3 x 30 reps)
- Lat Pull-down (3 x 8-12 reps)
- Leg-press Calf Raise (7 x 20 reps)
- GHD Situps (3 x 20 reps)
- Seated Row (3 x 8-12 reps)
- Russian Twist w/Plate (3 x 20 reps)
- Snatch-grip High Pulls (3 x 8-12 reps)