Strength
EMOM for 7 min:
Deadlift x 2 @ build to 75%
MetCon
“Whatever I’m Getting Cheese Fries”
Rx
AMRAP in 3 min:
20 cal Bike/Row
7 Deadlifts 245/165
7 Ring Dips
Max Reps of Double Unders
-Rest 1 min-
*Repeat for a total of 4 Rounds
L2/L1
Deadlifts @ 205/145 L2, 165/115 L1
Push Ups/Dips on Bench
Double Unders/Broken Double Unders/Single Unders
Barbell
6 Sets of:
3 Hang Cleans then 1 Jerk @ Build to a heavy set
3 Sets of:
Front Squat x 2 @ 80-85% @ 32X1
3 Sets of:
V-Ups x 20
The EMOM today is mostly a primer for the MetCon. Focus on good body positions throughout the movement. Don’t go too heavy on this, not every strength portion is designed to go as heavy as you can. Since we’re not going too heavy today, practice your double overhand grip (no hook grip) to strengthen your forearms. This will have huge carryover into other movements like Rope Climbs and Toes-to-Bars.
We have 4 rounds of quick 3 minute AMRAPs following the Deadlifts. 20 cal on the Bike/Row will be a lot for some of you but you need to hit it hard right from the start in order to have enough time to get to the Double Unders. Intensity will be high and breathing will be tough but push through. On movements like the Deadlift and Ring Dips you have the opportunity to focus on syncing your movement to your breath so take advantage of that. Then all out on the Double Unders until time is called. Remember, oxygen = energy!