NOTES ABOUT TODAY’S TRAINING

– Metcon: Today’s workout is a high-threshold of anaerobic power. You’ll have enough rest to recover to sustain yourself for most of this workout, but still be smart with your pacing knowing that you’ll have 10 total rounds to complete for each athlete.

CONDITIONING

With a partner:
AMRAP 20:
7 Hang Power Cleans (155, 105)
7 Front Squats (155, 105)
150 Meter Row
*One athlete completes a full round at a time

Then,
10 Minute Easy Jog, row, bike, or Light Sledpull Together

Rx+: (12/9 Calories Bike per round)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65 – Hang Muscle Cleans)

EXTRA CREDIT

– Global Foam Roll Lateral Quads x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale