5/8 Wednesday

Fitness/FitCamp

8min AMRAP of:

Row 250 Meters

10 Dumbbell Push Press

10 Dumbbell Front Squat

Rest 8 minutes

+

8min AMRAP of:

20 Jumping Lunges

20/15 Hand-Release Push-Ups

10 Pull-Ups (or strict Ring Rows)

Rest 8 minutes

+

8min AMRAP of:

20 Box Jumps (24″/18″)

15 Toes to Bar

10/5 Ring Dips (or bench dips)

 

Performance

A. 
Power Clean Cluster @ 85-90% 1RM; 1.1.1 x 5 sets, Rest 3 minutes

B. 
Clean Pull Cluster @ 110-115%; 1.1.1 x 4 sets, Rest 2-3min

C. 
EMOM for 8min:

3 Deadlift (ideally heaver then last week)

6 Burpees

 

Rest 2min…

 

EMOM for 6min:

8 Chest-to-Bar Pull-Ups (Understand who you are as an athlete and select the appropriate rep range. You will be building on these every week)