Tue Oct. 29 "Split Ends"

Move

2) 25 Minutes: Follow same structure

AMRAP 5 x 3 (5 Min. Rest Between Each)
10 RIng Rows
8 DB Push Press
6 DB Front Squat
4 DB Thrusters
200m Bike
Max Cal Row
*Rest 5 minutes

Train

1) EMOM x 10: 1 Power Clean @ 80%

2) Split Ends
5 Min AMRAP, 5 Min Rest:

15 DB Push Press (50/35)
400m Run
15 Pull Ups
Max Calorie Row

12 DB Front Squats
400m Run
12 Chest to Bar Pull Ups
Max Calorie Row

9 DB Thrusters
400m Run
9 Bar Muscle Ups
Max Calorie Row

Stimulus

1) This is an EMOM of a single heavy power clean. Focus on hitting extension and being quick under the bar. You can practice catching the bar anywhere above parallel.

2) We have 3 different 5 minute interval periods of work. The difficulty of movements increases while the rep scheme decreases. Dumbbell weight should allow for no more than two sets. Run will take roughly 2:15. Break up pull ups early on if needed to save your grip. The goal is to have at least 90 seconds to row each round. Adjust the other movements to allow this time on the rower. Run can be subbed for 25/20 Cal Bike.

Extra Credit

Build up to High Box Jump in 5 sets
5 x 3 Box Jumps at 4-6” Lower than max box jump