2024-02-21

• Barbell should come from a rack.
• Athletes should complete all sets of 8 reps unbroken. Can rest overhead or in the front rack but cannot return bar to rack.
• Score: Load used for each set.

• Reduce Percentage
• Sub Dumbbells
• Remove Unbroken Rule

:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Overhead Hold
8 Empty Barbell Strict Presses

Build To 60%.

• Overview: Anytime we see an increasing ladder in an AMRAP format, we should be prepared to feel really good through the first half with smaller sets. The grind really starts in the back half with the larger sets and a spiked heart rate. Can we stay patient in the beginning when we feel strong and fresh in order to make a big push at the end?
• Kettlebell Goblet Reverse Lunges: Step backwards, number is total reps each round, not per leg. (ex. 8 = 4 Right + 4 Left)
• Kettlebell Swings: Weight should be something you could do 30+ reps unbroken when fresh. Full lockout in overhead position to be considered "Rx."
• Box Jumps: Full open hip at top of every rep, no rebounding reps.
• Score: Total rounds and reps.

• Athletes should be smart about pacing in the beginning when the rounds are short and fast so that they can continue to push through the bigger sets in the latter half.
• Most will hang on unbroken in the beginning rounds but choosing where to rest and trying to limit transition time will become important.

KETTLEBELL GOBLET REVERSE LUNGES

• Reduce/Remove Loading
• Reduce Reps
• Forward Goblet Lunges
• Sub Dumbbell

KETTLEBELL SWINGS

• Reduce Loading
• Reduce Reps
• Eye Level Kettlebell Swings
• Single Dumbbell Hang Power Snatches
• Empty Barbell Hang Power Snatches

BOX JUMPS

• Reduce Reps
• Reduce Box Height
• 6-12-18-24... Squat Jumps

1 Round:
4 Kettlebell Goblet Reverse Lunges
4 Kettlebell Swings
4 Box Jumps