Monday, OCt 10

Strength:

Alt EMOM 8 mins: Deadlifts and Bench Press

Every 1 min for 8 mins, alternating between:

8 Deadlifts, 65% 1RM

8 Bench Press, 65% 1RM

“Big Daddy"

3x AMRAP 4 mins w/ Buy-in: 400 m, Dumbbell Power Cleans, and Strict Handstand Push-ups

For 3 cycles: In 4 mins do:

Run, 400 m then in the remaining time, AMRAP of:

8 Dumbbell Power Cleans, 50/35 lbs

8 Strict Handstand Push-ups

Rest 2 mins between each cycle.

For each cycle restart the AMRAP.

Athlete Instructions

Dumbbell Power Cleans- dual dumbbell Log your total reps completed for each AMRAP cycle.

Notes

The goal for each AMRAP should be to sprint the run as the 2 min rest should allow for almost full recoveries. We will then move into the AMRAP of dumbbell power cleans and strict handstand push-ups where we should be able to remain close to unbroken for the duration of the AMRAP. Focus on clean, efficient movement and a fast pace throughout.

L2: 35/25, Kipping HSPU

L1: 25/15, Pushups