APRIL 4, 2018

Grab two friends and get ready for this team interval workout.

As a team, you will have 7 minutes to get through two sets of 50 repetitions of a barbell movement, followed by as many repetitions at the final barbell as possible in the remaining time. The number of reps on the final movement will be what you record as your result for the day. 

Make sure to choose an appropriate weight that will allow you to get through all the reps and into the ones that matter. We have some weights listed but suggest that you pick a weight that would allow you to complete at least 10 reps in a row when fresh. 

SKILL

Barbell warm up

5 back squats

5 elbow rotations

5 strict press

5 front squats

5 stiff legged deadlifts

5 muscle cleans

5 down and finish

5 hip cleans

METCON 

“50-50”

In teams of 3, 7min AMRAP

50 push press (95/65)

50 push press (115/80)

AMRAP push press (135/ 95)

Rest 3:00

7 AMRAP

50 back squats (95/75)

50 back squats (115/80)

AMRAP back squats  (135/95)

Rest 3:00

7 AMRAP

50 hang power clean (95/65)

50 hang power clean (115/80)

AMRAP hang power clean (135/95)

SCALING OPTIONS

Weight of the barbells

Sub kettlebell swings for cleans if technique is not optimal

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