A. Clean and Jerk burst intervals
:30 AMRAP Clean and Jerk 115/75
:15 Rest
Stop once 60 reps are accumulated (RX)
8 MIN CAP
5 Sets:
2:00 Work
1:30 AMRAP Cal Bike
:30 AMRAP Chest to Bar Pull Ups
Rest 2:00
Program Notes:
We’ve got some barbell cycling work to start the day. Make sure you use weight that allows you to be fast and repetitive with good form. Our Metcon involves a 1:30 Cal Bike and :30 AMRAP pull up. 1:1 work/rest ratio.
90 seconds on a bike is an eternity. That amount of time on a bike if pushed properly is going to get local burn at the quads and metabolic burn in your body. Push yourself but be smart.
Scale your pull ups to what is most appropriate for your development. Coaches can help with this. For those of you most concerned with longevity and strength you could even consider strict pull ups or a strict scale.
There is no wrong way to eat a Reese’s.
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.
RX+: 135/95, RX++: ring or bar muscle ups
Intermediate: 95/65, Pull Ups
Scaled: 65/45, Jumping Pull Ups
Beginner: 45/35, Jumping Pull Ups or ring rows
Longevity strict scales: strict pull ups, inverted rows