Tuesday 6.22.21

Warm-up:

Coaches Choice

Strength:

Hang Power Clean
Build to each of your workout weights, then 2 sets to establish a heavy 1rep

[6 Total Sets]
1set x 3reps: 1st Weight
1set x 3reps: 2nd Weight
1set x 3reps: 3rd Weight
1set x 1rep: Heavy Attempt
1set x 1rep: Heavy Attempt
1set x 1rep: Heavy Attempt

Workout:

[3 Rounds]
AMRAP 5min
15/12 Cal Bike/Ski
12 Burpees
9 Hang Power Cleans

[Rest 2min at the end of each 5min AMRAP]

Notes:
Increase weight each (macro) round
Start on movement/next rep for rounds 2 and 3
Example: End R1 on 10 Burpees. Start R2 on 11th Burpee
Switch between bike and skier each (micro) round

Rx’d:
W1: 75#/55#
W2: 95#/65#
W3: 115#/85#

Rx’d+:
W1: 115#/85#
W2: 135#/95#
W3: 155#/105#

Scaled:
12/9 Cal Row
9 Burpees
6 HPC
Reduced Weight
W1: 45#/35#
W2: 65#/45#
W3: 75#/55#
…or lighter