Primary Training Session
Get Moving || Warm-Up
Two sets of:
90 Second Ascending Effort Run or Bike
5 Inchworms
5 Diverbomber Push-Ups
5 Supinated Grip Strict Pull-Ups
Followed by…
Two sets of:
90 Second Ascending Effort Run or Bike
100 Foot Double Kettlebell Front Rack Carry
30 Second Bottom of Squat Hold (weighted)
A.
Every minute, on the minute, for 6 minutes (6 sets) of:
2 Pause Power Cleans @ 50-70%
*Pause at the knee during the pull for 2 full seconds and then continue in your pull to complete the clean
Followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
1 Pause Clean + 1 Clean @ 70%+
B.
Every minute, on the minute, for 3 minutes:
10-15 Toes to Bar
followed by…
Every minute, on the minute, for 3 minutes:
18-20/13-15 Calorie Echo Bike or Ski or Row
followed by…
Complete as many reps as possible in 3 minutes of:
1 Thruster (155/105lbs)
1 Deadlift
2 Thrusters
2 Deadlifts
3 Thrusters
3 Deadlifts
etc. for the remainder of the 3 minutes.
followed by…
Repeat the entire workout for a total of THREE sets.
This will be 27 minutes with no minutes off. Start back at 1 thruster each time you get to the 3 minute AMRAP.
General Training Notes:
We’ve got a fun mixup of an EMOM and AMRAP going on today. Your goal is unbroken on the toes to bar, then hit the bike calories hard during the second part of the EMOM. When we get to the AMRAP portion, it’s a combo of some thrusters and deadlifts. Your goal should be consistent movement here. Try to go thruster, drop, deadlift, then hang clean the bar after your last deadlift and go straight into the next set of thrusters. The weight is not light for the thruster by any means so that’ll be the tough spot. As you get higher in the rep count, drop the deadlift bar one rep before the last, take your breath there, then deadlift it, clean it, and knock out as many thrusters as you can. After that AMRAP we’re right back to the toes to bar EMOM where you’ll definitely have a little more grip fatigue so the goal is 1-2 sets each round on the toes to bar. Catch your breath during these minutes because they should be done in less than 20 seconds or so, so you’ll have 40 seconds to breathe. Repeat the process and each time you get back to the AMRAP, start back at 1 again. We’re working small rep quick transitions on that today. Have some fun and push the pace.