Strength: E2.5MOMx5 Back Squat
4 sets of 3 at 95% of 1 RM
1 set of 10 at 65% (for speed)
"Double Couplet"
(two 7 min AMRAPS with no rest between)
30 Hand Release Push-Ups
20 Hang Power Cleans (115/85)
then
20 burpees
10 Power Snatches (115/85)
For ease of scoring, finish the movement you are on at the 7 min mark then go to the next AMRAP. ie, at the 7 min mark I did 3 rounds plus 15 HR pushups. finish out the next 15 hr pushups then go to 20 burpees plus 10 power snatches. This workout scheme is meant to show you to focus on getting in a good workout and not worrying so much about your score.
RX: Push-Ups must be strict. Burpees must jump back and up
FrameWork: you may snake the push-ups, scale the weight as needed, and step back/up on burpees.
LeanFit: 14 Min Amrap of 20 mountain climbers, 10 jumping squats, 20 dumbbell press (40/30), 10 cal bike (sub row/ski as needed)
