Sunday December 19th
21.12.19
PARTNER LAURA
INTENDED STIMULUS
Complete each round in 3:00-4:00.
Athletes should aim for 5+ rounds and advanced athletes up to 7+ rounds.
Utilize small, quick sets alternating with a partner to move at a faster pace.
Choose a weight for the power cleans that could be cycled for 7+ reps.
RX
AMRAP 21:
30/26 Calorie Row
20 Burpees Over the Rower
10 Power Cleans (155/105#)
– Alternate work and rest with a partner.
LEVEL 2
AMRAP 21:
30/26 Calorie Row
20 Burpees Over the Rower
10 Power Cleans (125/85#)
– Alternate work and rest with a partner.
LEVEL 1
AMRAP 21:
24/20 Calorie Row
20 Burpees
10 Power Cleans (65/45#)
– Alternate work and rest with a partner.
SKILL WORK
Pre-Workout:
On an 8:00 Clock:
Build to a heavy 1-rep power clean.
STRETCHING
On an 4:00 Clock:
Cycle Through
25 Up Dog/Down Dog
25 Cat/Cow
10 Scorpions/Side
WHITE BOARD BRIEF
Target | 5+ Rounds
Athletes will partner up and plan to split the work with one person resting while the other is working.
Partners should plan to split the work however they’d like as long as each person performs every movement each round equally.
Complete the row in less than 1:30, the burpees in 1:00-1:20, and the power cleans in less than 1:00.
In order to keep a fast pace, plan how the work will be split and keep sets small with goal of starting and finishing the workout at a faster pace.
