2024-11-05

• Overview: Today we have six 4-minute amraps, with only one minute to rest between rounds. The dumbbell for single-arm hang clean and jerks are programmed heavy, so challenge yourself. Though, we should still be able to complete those reps in one minute with sound form. Ideally, we have one minute to accumulate bike calories each round.
• Single Dumbbell Hang Clean & Jerks: Only one DB is used here, complete 6 on each arm switching however you'd pefer. Only 1:00 of work here.
• 400m Run: Ideally we keep the run in 2:00 or less.
• Bike: You should have 1:00 to accumulate as many calories as you can.
• Score: Total Bike Erg Calories

• You have a heavy dumbbell today, though that does not mean our form should waiver throughout our reps. You should still be able to move efficiciently and soundly through reps. We want you to challenge yourself here, two sets is okay as long as you can still complete 12 in 1:00.

DB HANG CLEAN AND JERKS

• Reduce Loading/Reps
• Dumbbell Snatch
• Kettlebell Swing
• Barbell Hang Clean & Jerk
• Barbell Hang Power Snatch

400M RUN

• 2:30 Time Cap
• 500/450m Row
• 400/360m Ski
• 25/20 Calorie Echo Bike
• 1,000/900m Bike Erg
• 2:00 Moderate Effort on Treadmill/Runner*
• 16 Shuttle Runs (1 rep = 25ft down & back)

BIKE ERG

• Echo Bike
• Row
• Ski
• Run

1 Round:
6 Single Dumbbell Hang Clean & Jerks
200 Meter Run
0:30 Calorie Bike Erg