Friday, June 7, 2019 - Hardio x 3


M-1: Power Jerk 5-5-5, 2x5

Notes Athletes build over the first three sets to a challenging but submaximal weight, leaving two reps in the tank. They then repeat that weight for two more sets.

M-2: AMRAP 25:00

Option A: Bike 1200m Row 600m Run 600m

Option B/C Bike 800m Row 500m Run 400m

Note: Sub Ski for running if an athlete can't run. Gear 3

Extra Credit: Paused Deadlift

5-5-5-5-5

-0:03 pause directly below knees

Notes Athletes build over the first three sets to a challenging but submaximal weight, leaving two reps in the tank. They then repeat that weight for two more sets. Have athletes count off the pause for each other, a full, strict three count which starts once the athlete has STOPPED moving. The athlete does not begin the ascent until AFTER "three" is counted off.

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