A. Back Squat or Overhead Squat
Build to a heavy double in 12 Mins
M:
4 Min AMRAP
66 Wall Ball Shots 20/14; 10/9′
“AMRAP Burpees to 6″””
rest 2 mins
4 Min AMRAP
44 Chest to Bar Pull Ups
Burpee Box Jump Overs 24/20
rest 2 Mins
4 Min AMRAP
33 Thrusters 95/65
AMRAP Bar Facing Burpees
*Score combined total reps of all movements and burpees across all 3 AMRAPS
Program Notes:
We start our day with a heavy double squat in 12 mins. Start with an empty bar and lift with focus and intensity, quickly building to challenging weight in the first few minutes. Then Use the latter 3/4 or so to get 4 quality attempts
at something heavy for the day. This will challenge your ability to get down to business and lift as well as your strength under a time restraint.
Our metcon is a 3 part AMRAP with 3 styles of burpees. Each set is 4 mins. The starting movements in each round are wall balls, then chest to bars and finishing with thrusters. Each AMRAP becomes more challenging then the
last. This can be mentally taxing so you will need to accept the challenge and stay positive. KEEP MOVING. Pace the front end moves wisely and then move with efficiency on your burpees. Partition the movments wisely to get them done
quickly but to also reserve energy for the latter parts of the workout. There is a fine line and a nuance to finding this balance. Perfect pacing is always flirting with disaster. If you fall off the edge… so be it. Keep moving and you’ll learn from it and
be better for it.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Intermediate: Scale to pull ups and reduce wall ball, pull Up and thruster reps by 5. Keep weights the same.
Scaled: 14/10 Wall Balls, 75/55 Thruster, Jumping Pull Ups, 20/16 box – reduce thrusters and wall balls by 10 reps,
Beginner: Use progression movments appropriate to the individual and where they are at. Reduce all reps by 10-20 on wall ball, pull up and thruster, consider DBs for thruster or air squats.
Longevity: 77 Inverted Rows or do a Strict Pull Up 2 min AMRAP in the second AMRAP. Use Burpee Step Ups if impact on knees is an issue.