March 16, 2022

Squat Cleans: 3-3-2-1-3-3-2-1-3-3-2-1

Complete on a 20 min clock as 3 waves of:

3 Squat Cleans, 70% 1RM

Rest 45 secs

3 Squat Cleans, 75% 1RM

Rest 45 secs

2 Squat Cleans, 80% 1RM

Rest 1 min

1 Squat Clean, 82+% 1RM

~Rest 2 mins between waves~

The goal here is to feel more consistent at higher percentages. By dropping the weight back down and then ramping back up we can build more and more consistency in the top end ranges by reinforcing technique at the lower weights.~

"Catch Me if You Can"

For time:

50/40 Bike Calories

30 Burpees-to-Target, 6 in

*Time domain: 3-5 mins

**Time cap: 8 mins

The name here says it all! How fast are you willing to push the bike knowing that you have 30 burpees to finish the workout? This is a pure sprint with the idea of selling out on the bike and seeing if you can hang on.

L2:

40/34 Bike Calories

30 Burpees-to-Target, 6 in

L1:

30/22 Bike Calories

30 Burpees