3 Back Squats, pick load

* Every 1 min for 10 mins.

67.5% of heavy single from week 1.

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.
Record each set as 1 of your scores for load
This week is somewhat of a deload with lower weights and less reps but more sets. We are completing sets on the minute so be sure athletes are ready to begin squatting when the minute starts.
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

10 Toes-to-bars

Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 4.5 Rounds
Large class option: same

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. 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.