5 Back Squats, 70% 1RM
* Every 2 mins for 10 mins.
Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.
Make sure athletes focus on a deep stomach breath before every lift.
Complete as many rounds as possible in 16 mins of:
14 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs
12 Burpee Over Dumbbells
Stimulus is constant movement and steady pacing across the AMRAP. Athletes should find a consistent pace that can be maintained across all rounds and then push the pace in the final minute to 90 seconds if they are able. Encourage athletes to keep track of their first-round time and then try to replicate that as closely as possible to assist in pacing.
Try and keep athletes’ time between movements less than 15 seconds during transitions.