Monday 08.28.23

Class Times:
5:30am
11:30am
3:30, 4:30, 5:30 & 6:30pm

Warm Up (Min 0-12)

3 Rounds
100m Run
5 Burpees
10 Strict Press
10 RDLs

Get Fit (Min 20-40)

AMRAP 20
300m Run
21 Deadlift 115/75
15 Hang Power Cleans
9 Shoulder to Overhead

ATHLETE NOTES:
Run at a decent pace but be ready to pick up the barbell immediately upon your return. Each movement should be completed in 2 sets or less. Choose your barbell weight accordingly.

WELLNESS WOD)

AMRAP 20
400m Run
15 DB Deadlift 35/20s
12 DB Hang Power Cleans
9 DB Shoulder to Overhead
– 1:00 Rest –

Get Strong (Min 44-56)

Deadlift
In 10:00 Complete
5-5-4-3-2-1

ATHLETE NOTES:
Start above the weight used in the metcon and build to a single from there. Due to the 20 minute workout, you won’t have a lot of extra time for warm up sets in part two – but that’s okay! You don’t need to be near a 1RM, just a challenging single.

Competitor Extra

AMRAP 5
Max Burpee Bar Muscle Ups
Rest 1:00
AMRAP 4
Max Burpees to 6″ Target
Rest 1:00
AMRAP 3
Max Bar Muscle Ups

ATHLETE NOTES:
The tricep fatigue will be the biggest factor outside of heavy breathing. Try to sprawl to the ground on each Burpee so you don’t overly control yourself to the ground – using more energy than necessary. On the BMU, you need to make the kip on your dip a big priority here.