"Sole Cycle" AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (155/105) 21/15 Calorie Row Rest 5 Minutes AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (135/95) 21/15 Calorie Row Rest 5 Minutes AMRAP 5: 15 Barbell-Facing Burpees 21 Power Cleans (115/85) 21/15 Calorie Row
### GENERAL DESCRIPTION * The weight decreases, but the reps stay the same across the intervals * Goal is not to sprint necessarily, rather move with a purpose for all 5 minutes * Scoreboard will be sorted by the lowest number of rounds + reps first ### LOADING/STIMULUS * First Barbell: 10+ Unbroken When Fresh * Second Barbell: 15+ Unbroken When Fresh * Third Barbell: 20+ Unbroken When Fresh ### LOGISTICS * Stagger on opposite 5 minute intervals if short on machines * If short on space, make these lateral barbell burpees * If atheltes have to share barbells, make these regular burpees so one athlete isn't changing weight while the other is doing burpees over the bar * Complete 27/21 Calorie Row * 30 minutes of work with two heats, so staying on track with timing is important ### THE WHY 5 minute intervals are hard. If we stayed at the same weight across the board, it is likely that athletes would see a drop off in work completed. We reduced the weight with each interval because it enables athletes to complete around the same amount of work each time, sometimes even more. A goal today can be to stay around the same rounds + reps in each of the three short intervals.