2024-03-22

• Athletes should complete 1 set of max back squats to technical failure.
• "To Technical Failure" means that when your cycle speed slows, your form starts to break down, or you hit a sticky rep, we'll end there.
• Athletes should aim to complete 6-12 reps at 80%.
• Score: Loading. Log reps into your notes.

• Reduce Percentage
• Box Squat
• Front Squat

:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats

*Build to 80% in sets of 2-3 reps at a time.
*Rest at least 2 minutes after final warm-up set before attempting your max set.

• Overview: Back to back AMRAPS with some redundant movements and strict gymnastics that are sure to burn out quickly if we're not careful from the start. Fatigue and breathing will quickly play a large role in how successful we are at the end of each AMRAP.
• Wallballs: 1-2 sets completed in less than 1:00.
• Calorie Row: About 1:00 of work.
• Strict Pull-ups: Aim for :30 or more of work.

• Athletes should not go to failure on their pull-ups in the first few rounds, choose a number of reps that is sub maximal and try to maintain a consistent number of reps each round.
• Those less confident in their ability to hold onto the wallball under fatigue at this weight and height may consider scaling down to maintain a higher intensity pace.

WALLBALLS

• Reduce Reps/Loading/Target
• Single Dumbbell Thrusters
• Empty Barbell Thrusters
• 32 Air Squats

CALORIE ROW

• Reduce Reps
• 1:00 Time Cap
• 15/12 Calorie Ski
• 21/15 Calorie Bike Erg
• 200m Run

STRICT PULL-UPS

• Banded Strict Pull-Ups
• Ring Rows
• Jumping Pull-ups
• Alternating Dumbbell Plank Rows

1 Round:
7 Wallballs
7/5 Calorie Row
1-3 Strict Pull-ups