Mon Oct 9 "Steel Trap" - STAT Holiday Hours

Move

1) Push Press: Build to a technical set of 5

2) 10 Minute AMRAP:
10 Hang Power Cleans
10 Bar-Facing Burpees

5 Minute Rest

10 Min AMRAP
15/12 Echo Bike Calories
10 Bar-Facing Burpees

Train

1) Push Jerks: 7-5-3-7-5-3-7-5-3
@ 64-73-82-67-76-85-70-79-88%

2) “Steel Trap”

5 Rounds:
10 Power Cleans @ 135/95
10 Bar-Facing Burpees
5 minute Rest
5 Rounds:
15/12 Cal Echo Bike
10 Bar-Facing Burpees

Stimulus

1) If you do not have any percentages here, do: 7-7-7-5-5-5-3-3-3 push jerks building to heavy

2) Cleans can be done in singles. Each round of cleans and burpees will take 1.5-2.5 mins, try to go faster as you get closer to the end as you will have a five minute rest. Apply this same strategy to the bike and burpees