Strength:
Front Squat
Every 2:30 x 4 Sets
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 80%+
Set 4: 2 Reps @ 85%
Modifications
– Adjust to Back Squat for those with front rack mobility issues
– Adjust to Box Squat for Knee concerns
– Adjust to Split Squat for knee issues
WOD:
“I’m Lovin’ It”
15:00 AMRAP
20/16 Calorie Row
15 Toes to Bar
5 Power Clean
Barbell: 205/145lb, 93/68kg
Score = Rounds + Reps
*Class Management Note: The expectation is a lot of gyms will need to start athletes on 2 different stations to allow for this to run clean and efficiently today. Alternatively can use any machine equivilent and have the machine be choice today. Ideally Row or Ski (Ski Equivalent to 18/14 Calorie)
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Level 2:
15:00 AMRAP
18/14 Calorie Row
12 Toes to Bar
5 Power Clean
Barbell: 155/105lb, 70/48kg
Level 1:
15:00 AMRAP
15/12 Calorie Row
12 Kipping Knee Raises
5 Hang Power Clean
Barbell: 60% of 1RM
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Masters 55+:
15:00 AMRAP
18/14 Calorie Row
12 Toes to Bar
5 Power Clean
Barbell: 135/95lb, 61/43kg
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Competitor:
15:00 AMRAP
20/16 Calorie Row
15 Toes to Bar
5 Power Clean
Barbell: 225/155, 70/48kg
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Travel / Hotel:
15:00 AMRAP
200m Run
15 V-Ups
10 Dumbbell Power Cleans
Dumbbells: 50/35lb, 22.5/15kg