FRIDAY

We have two 6 minute AMRAPS. So when we see short time domains like this, the idea is to sprint. The way to scale these is to reduce weight or scale movements. For instance, that weight in the second part is something you should be able to get 14 reps unbroken with when fresh. The intensity should not be reduced. So when we see 3-6 minute pieces, we gotta move. Let’s get rounds and reps guys!

Part A

3 Rounds

250 meter Row

4 Wall Walks

5 Empty Barbell Good Morning

Part B

Snatch Grip Deadlifts

4 Sets of 6 @ approximately 55% of 1 rep max DL

Part C

6 Minute AMRAP

12/9 Cal Assault

14 DB Snatch 50/35

4 Minutes Rest

6 Minute AMRAP

15/12 Cal Row

14 Clean and Jerks 95/65

FITNESS: 75/55, 35/20