7 Minute AMRAP
Toes-to-Bar (Scale to hanging knee raises)
Row Calories (Can sub Bike)
-Rest 3 Minutes-
*Start where you finished and go in reverse for time.
Work up to 3 challenging sets across
Goal weight ~85%+
Begin each rep from a complete dead stop (no bounce)
– Build to a heavy single for the day in 10 minutes
* rest 60 seconds between sets *
#Pause Jerk Dip + Push jerk + Jerk Dip + Jerk:
– 5×4, Work up to 70-75% of best Push Jerk.
* Rest 60-90 secs between sets
#Power Clean + Front Squat + Pause Squat Clean + Jerk:
– 5 working sets. Work up in weight each set and build to a heavy set!
* Rest 2 minutes between sets *67%, 75%, 78%, 83%, 87%
*After the front squat, drop bar and reset for pause squat clean.
*3 Second pause in bottom of Squat Clean before standing.
#Clean Deadlift for load:
– 4×3 @ 90% 1RM Clean
– Perform KB single leg RDL in between deadlift sets 7/leg.
* rest 60-90 seconds between sets * Kettlebell Single Leg RDL