Fri Aug 15 "Short Fuse"

Move

1) Back Squat: 5-5-3-3-1-1

2) AMRAP 6

200m Row
5 Power Cleans
5 Burpees

Train

1) In 20 Minutes, find your 1RM:

Front Squat
Hang Power (or squat) Clean

2) Short Fuse

AMRAP 6:
1000/900m Row
20 Squat Cleans (115/85)
Max Lateral Burpees Over Barbell in Remaining Time

Stimulus

1) This is the second last week of our Summer League workouts, you can change up the order of what you choose to max out on and make sure you’re very warm before starting the timer. The front squat can be taken from a rack and the clean must be performed from the hang and can be either a power clean or a squat clean.

2) This is a hard and fast paced workout. We start with a buy in of rowing and squat cleans, then shift to max lateral burpees over the barbell in the remaining 6:00 time frame. The row should take roughly 4-5 minutes to complete. Choose a squat clean weight that you can complete in no more than 2 sets or in roughly 2 minutes. You are aiming to have one minute left to accumulate burpees.

Extra Credit

4 Sets: 15m SLed Push Sprints @ Light Load