Tue Mar 14 "Lead Foot"

Workout of the day

1) Every Minute On The Minute (EMOM) x 10:
Clean Complex: 1 Power Clean + 1 Hang Squat Clean

Move

4 Minute AMRAP:
21/15 Calorie Row, 21 Top-End Burpees, 21 Jumping Pull-ups
4 Minute Rest

4 Minute AMRAP:
18/12 Calorie Row, 18 Top-End Burpees, 18 Sit-ups
4 Minute Rest

4 Minute AMRAP:
15/9 Calorie Row, 15 Top-End Burpees, 15 Ring Rows

2) “Lead Foot”

4 Minute AMRAP:
27/21 Calorie Row, 27 Burpees, 27 Chest-To-Bar Pull-ups
4 Minute Rest

4 Minute AMRAP:
21/15 Calorie Row, 21 Burpees, 21 Toes-To-Bar
4 Minute Rest

4 Minute AMRAP:
15/9 Calorie Row, 15 Burpees, 15 Pull-ups

Stimulus

1) Build to heavy in this complex, focus on extension and pulling under with fast elbows

2) Put your foot down and keep it down in these 4 minute sprints. You’ll get a bit further in each AMRAP as reps decrease, with potentially no rounds in the first and multiple in the last