“Do I Gotta”
*39 Min AMRAP
30/20 Cal Machine
4 Squat Clean & Jerk (185/125)
60 Double Unders
4 Squat Clean & Jerk (185/125)
30 Bar Facing Burpees
*E3MOM starting at min zero=5 deadlifts. If more than 5 people in class, sub 100m kb farmers carry for machine. If you are outside during the 3 min deadlift interval, perform 10 kb deadlifts.
FrameWork: RWAN, sub 150 singles.
LeanFit: sub db manmakers for squat clean and jerks
Coaches Notes: Get people in and started on warmup quickly. If more than 5 people in class, pick the 5 athletes that got in and did the warmup correctly and with intention to pick the machines they want to start with, all others start with kb farmers carry. Then first come first serve on the machines. If you are on a machine when the clock goes off, get off and do your 5 deadlifts then go back and finish machine. Once athletes finish a machine, tell them to reset it. This way if the machine still has cals on it while the deadlift pacing other athletes will know someone is still using it. The Squat clean and Jerks should be at a moderate to challenging weight. Something you won’t fail, but will make you think twice before picking up when tired (somewhere around 65-70% of 1RM)
