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)