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Skill/Strength
FSQ
5@75%
3@85%
1+@95% Max Reps
Use your working 1RM(90% of your true 1RM)
to gain percentage numbers, then add 10lbs.
WOD
3 min AMRAP / 1 min Rest x 2
4 HPCL (155/105)
4 FSQ (155/105)
2 Jerks (155/105)
8 Bar over Burpees
1 Min Rest
Then,
AMREP (3 Min) of:
1 Thruster (155/105)
1 Bar over Burpee
2 Thrusters (155/105)
2 Bar over Burpees
3 Thrusters (155/105)
3 Bar over Burpees
4 Thrusters (155/105)
4 Bar over Burpees
5 Thrusters (155/105)
5 Bar over Burpees…… etc. until time runs out![/vc_column_text][/vc_column][vc_column width=”2/3″][vc_column_text el_class=”coaches_notes”]
Coach’s Notes
AMRAP: As Many Rounds as Possible
AMREP: As Many Reps as Possible
HPCL: Hang Power Clean
FSQ: Front Squat
Yay Burpees! ;)[/vc_column_text][/vc_column][/vc_row]