Move

10 Minute AMRAP:
1200/1000m Echo Bike
10 Dumbbell Hang Power Clean + Push Press
Rest 3 Min
7 Minute AMRAP:
900/750m Echo Bike
10 Alternating DB Power Snatches
Rest 3 Min
4 Minute AMRAP:
600/500m Echo Bike
10 Dumbbell Thrusters

Train

“Adderall”

10 Min AMRAP:
1 Mile Run
Max Reps Clean & Jerks @ 135/95
Rest 3 Min
7 Min AMRAP:
800m Run
Max Reps Snatches @ 115/85
Rest 3 Min
4 Min AMRAP:
400m Run
Max Thrusters @ 95/65

Stimulus

We will warm up the barbell movements to weights that we can do large sets in a short amount of time (can be drop singles for CJs and Snatches). Mile run can be scaled to be done in 9 minutes or less, 800m run in 4:30 or less, 400m to 2:15 or less. All barbell movements should not exceed 60% of your 1RM

Extra Credit

1) Strict Press: Max Reps @ 90%
- to technical failure

2) 2 Front Squats: EMOM x 10 @ 70%