🏋️‍♂️ Workouts 🏋️‍♀️

- This is the third week of our linear progression cycle. Athletes will aim to work up to 86%, and then complete all three sets at that load. If we feel that we are getting to the point of failure, drop down in weight to a load that you can complete all three sets of three.

- Barbell should come from a rack.

- Hips and knees should reach full extension at the top of each rep and hips should pass below the knees in the bottom.

- Same Load used across all three sets.

-Score: Load used across the three sets.

BACK SQUAT

- Box Squat

- Front Squat

:60 Bottom Of Air Squat Hold

10 Air Squats

10 Lateral Lunges

:30 Empty Barbell Bottom of Back Squat Hold

8 Empty Barbell Back Squats

5 Back Squats @ A Light Weight

Build to Working Weight

- Overview: Today's 10-minute AMRAP involves a "new" movement, the Devil Clean. The Devil Clean is similar to a devil's press, but instead of taking the DBs overhead, we will bring them into a squat clean. After each set of devil cleans, you will complete 30 double unders. Focus on staying consistent in the devil cleans as those reps climb. You should be able to complete 6 reps of devil cleans in a minute, aiming for 6+ total rounds.

- Devil Clean: This is a Dumbbell Burpee Squat Clean. Chest must touch the ground between the DBs, before swinging them up for the squat clean. You should be able to complete 6 reps in the minute.

- Double Unders: Unbroken and consistent sets.

- Score: Total Rounds and Reps.

- Your goal in the Devil Cleans is to be quick off the ground, we want to avoid resting for long periods on the floor. Let the rest of the DBs back to the ground be the "rest". If you need to slow your pace down, then slow down the pace at which you bring the DBs to the floor.

DEVIL CLEAN

- Reduce Loading

- Burpee Power Clean

- DB Squat Cleans

- Front Squats

DOUBLE UNDERS

- Reduce Reps

- 1.5x Single Unders

- Plate Hops

- 6 Burpees

- 0:30 Effort On Any Machine

3:00 Bike (0:15 Sprint at the top of each minute)

Dumbbell Flow (Light Set of DBs):

10 DB Deadlifts

10 DB Hang Swings

10 DB Front Squats

5 Single Arm DB Hang Squat Cleans (right + left)

5 DB Devil Cleans

Specific Flow (At Workout Load):

0:20 Single Unders

4 Single Arm Devil Cleans (2 Each Side)

0:20 Single-Single-Double

2 Double DB Devil Cleans

0:20 Double Unders

2 Double DB Devil Cleans

0:20 Double Unders