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Saturday 09.05.2020

POSTED ON September 5, 2020

Saturday | 09.05.2020

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Saturday 09/05
 
Warm Up: Min 0-15
 
**Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1:00 min row
6 Lateral Up-Downs step-over Rower
8 Jumping Squats
10 Wall Angels
 
**Workout Prep**
5 Dumbbell Front Squat (50s/35s)
1 Rope Climb
5 Dumbbell Deadlifts (50s/35s)
1 Rope Climb
5 Dumbbell Hang Squat Clean Thruster (50s/35s)
 
Workout: Min 15-50
 
27-21-15
Dumbbell Front Squat (50s/35s)
3-2-1
Rope Climb
-At 15:00-
21-15-9
Dumbbell Deadlifts (50s/35s)
3-2-1
Rope Climb
-At 30:00-
15-9-6
Dumbbell Hang Squat Clean Thruster (50s/35s)
3-2-1
Rope Climb
 
* Target Time each set: 8-10 minutes
* Time Cap each set: 12 minutes
 
* The SCALING aim is athletes to finish in the target time without weight and skill being the limiting factor.
 
* Scale to finish near the target score:
27-21-15
Dumbbell Front Squat (35s/20s)
1-1-1
Rope Climb
-At 15:00-
21-15-9
Dumbbell Deadlifts (35s/20s)
1-1-1
Rope Climb
-At 30:00-
15-9-6
Dumbbell Hang Squat Clean Thruster (35s/20s)
1-1-1
Rope Climb
 
* Scale rope climbs to 12 Jumping Pull ups if needed
 

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