Thursday February 23rd
3:00 Machine of choice
Alt. EMOM 6 Minutes
1- 10 Empty bar clean and press
2- 15 Wall Balls Unbroken
3- Shuttle runs*
*start slow with a focus on technique, build in speed
~ : 10 STRENGTH
Coaches will start a 10 minute clock. Athletes will warm up to 70% of the 1RM Power Clean+Jerk, or the lighter of the two lifts.
~ :20 EMOM 10 Minutes
1 Power Clean + Split Jerk @ 70-85% 1RM
Begin at 70%. Build as desired, not exceeding 85%.
Final set is performed at 70% Based on Power Clean+Jerk, or the lighter of the
AMRAP 3 minutes x 2
7 Shuttle Runs
10 Front Squats 95/65lbs
Rest 1:00 between AMRAPs.
1 shuttle = 25′ out and back
Restart with Shuttle Runs on the second AMRAP.
Score is rounds + reps from the 2nd AMRAP ONLY.
Target Score: Minimum 2 rounds per AMRAP
– Shuttle Runs: Should not exceed 1:00 at any point, Scale with 15/10 Calorie C2
Machine in the instance of injury
– Front Squats: Should allow for unbroken sets every round. Can be modified to a
DB Front Squat, Goblet Squat or Air Squat if needed