“50-50” Teams of 3: AMRAP 7: 50 Push Press (135/95) 50 Push Press (155/105) AMRAP Push Press (185/135) rest 3 minutes AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) AMRAP Back Squats (225/155) rest 3 minutes AMRAP 7: 50 Hang Power Cleans (135/95) 50 Hang Power Cleans (155/105) AMRAP Hang Power Cleans (185/135)
L1 Med Ball Push Press (ascending weight) Goblet Squat Med Ball Power Cleans
With a 1:2 work to rest ratio today, we want athletes working hard for larger sets, but never to the point of failure. Switching before reps start to become a big struggle will ensure that athletes are able to continue to move efficiently through these sets. When athletes reach close to failure, it takes a significantly more time to recover. Moving well and moving smart will allow each team to get the most possible reps at each station. The majority of the three minutes of rest will be the transition and setup for the following movement.