Saturday, February 17

:20 Seconds Move in large circle set-up with cones. Light Jog Quad Stretch Knee to Chest Solider Kicks Moderate Jog Side Lunge Walking Samson Walking Spidermans Fast Jog Push-up to Down Dog Air Squats Slow Burpees Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

“Go Time” (AMRAP - Rounds and Reps)

Teams of 3 AMRAP 20: 16/12 Row/Bike 8 Burpees 4 Clean and Jerks (115/85)* In today’s team workout, athletes will complete full rounds before switching out to their next teammate. After six total rounds, or two rounds each, athletes will add weight to their barbells. Men will increase by 20# total and women by 10# total. The weights go as followed: (115/85, 135/95, 155/105, 175/115, 195/125). In order to hit the correct stimulus, athletes should choose weights that, if fresh, they are capable of completing 15-12-9-6-3 repetitions without dropping respectively. Teams will use one barbell and add weight, but if there are athletes who plan on using different weights, having multiple barbells is appropriate. Burpees are normal standard, just having to hit chest and thighs and reach full extension. Ensure that the room is set up in a manner where athletes doing burpees are not in harms way of dropping barbells.

Rx+ Start at 135/95, end with 215/145

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