Workout – Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
15/12 Calorie Row
15 Burpee over Bar
15 Deadlift (185/125)
75 Double Unders
TARGET SCORE
Target number of Rounds: 3+ Rounds
Minimum number Round before scaling: 2.5
Scaling Option
AMRAP 15 Minutes
10/8 Calorie Row
10 Up Downs
10 Kettlebell Sumo Deadlift (light)
30 Single Unders
Strength – Clean and Jerk (4×3)
COMPLEX
Clean deadlift to Mid Thigh + clean + jerk:
(1+1+1) x 4 sets @ 85-95% 1RM Clean and Jerk
*Rest 60-90 seconds between sets.
Strength – Deadlift (4×3)
Deadlift:
4×3 (Building)
*Rest 60-90 seconds between sets*
Accessory – Warm-up (No Measure)
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
* If time permits