Tuesday

– Complexes do not need to be completed unbroken. You can drop the bar after the pull and reset before the power clean. From there, we’ll hold on for the jerk drive and push jerk.

– Score is the heaviest load lifted for the day.

– Conditioning Category: Sprint

– In each AMRAP, we’ll begin with either a 3 round, 2 round, or 1 round buy-in comprised of gymnastics and weightlifting. After the buy-in is complete, athletes will spend the remaining time in each 5 minute window accumulating as many calories on the assault bike as possible.

– The weight on the 1st bar should be light and something you can cycle for 20+ reps unbroken when fresh.

– The weight on the 2nd bar should be moderate and something you could cycle for 15+ reps unbroken when fresh.

– The weight on the 3rd bar should be on the heavier side and something you could cycle for a challenging 10 reps + unbroken when fresh.

– If you think you might get stuck on any of the gymnastics movements, consider reducing the reps slightly.

– Score will be total calories across the three AMRAP’s.

MODIFICATONS

PULL-UPS

– Banded Pull-ups

– 8 Strict Pull-Ups

– Jumping Pull-Ups

– Ring Rows

CHEST TO BAR PULL-UPS

– Banded Pull-Ups

– Regular Pull-Ups

– 6 Strict Chest To Bar

– Jumping Pull-Ups

– Ring Rows

BAR MUSCLE-UPS

– Burpee Chest To Bar Pull-Ups

– Ring Muscle-Ups

– Jumping Bar Muscle-Ups