Move light weight quickly


Earn your rest like Dan! PC: Oscar Bravo


Hey team,


Although our focus right now is mostly on strength, we can't skip out on moving light(er) weights FAST. That's what today's metcons are all about - fast, unbroken reps that should have you totally spent by the 3 minute mark... just in time for some rest!


Aim to hit your reps as fast as possible while maintaining smoothness and high quality range of motion. Choose scaling that will allow for unbroken sets so your rate of work stays consistently very high throughout.


Good luck, work hard, and have fun!


Cam


TRAINING WEDNESDAY - THURSDAY



WARM UP: 2 rounds


10 plate floor to overhead, 8 plate squats, 6 double crunch, 24 single skips or jumping jacks



SKILL: CLEAN and JERK practice


6 sets, on a 2:00 timer of -


1 Squat Clean + 2 Front Squats + 1 Jerk



WOD: Multi AMRAP (18 min)

This is a series of Amraps of 3 minutes long with 2 minute rests in between. Score each amrap separately, and use the same weight for your barbell across all of them!


Aim for a lighter barbell and scaling that enables you to just go unbroken through all of the sequences, you should get at least 3 rounds in each sequence!


Part 1: AMRAP 3 min


Front squat 16 reps 55/75

Bar Facing Burpees 8 reps


Rest 2 min


Part 2: AMRAP 3 min


Push Press 16 reps 55/75

Pullups 6/8 reps


Rest 2 min


Part 3: AMRAP 3 min


Sumo Deadlift High Pull 16 reps 55/75

Bar facing burpees 8 reps


Rest 2 min


Part 4: AMRAP 3 min


Back Squat 55/75 16 reps

Pullups 6/8 reps


Scaling:


FG2: 45/65, jumping pullups


FG1: scale bar and movements as needed


CP1: 65/95, CTB


CP2: 75/115, bar MU at half reps (3/4 per round)