01-23-2023

Warm-up
Stamina Squats- Week 3
Alternating OTM x 12
Min 1- 3 front squats
Min 2- 6 back squats
Metcon
AMRAP 5: 
Max Toes to Bar
*On the Minute [Starting @ 0:00]:
9 Deadlifts
 
Rest 2 Minutes
 
AMRAP 5: 
Max Handstand Push-ups
*On the Minute [Starting @ 0:00]:
9 Deadlifts

 

Rx: (185/125)

 

- Conditioning Category: Grindy Threshold. Athletes will grind through deadlift reps on the minute while maintaining their maximal sustainable pace on the gymnastics.

- Deadlifts: Loading should not exceed 65% of your 1RM deadlift. Reps should take less than 30s.

- Toes To Bar: Athletes should be able to get at least 7 reps each minute.

- HSPU: These can be kipping or strict reps. Athletes should be able to get at least 7 reps each minute.- Score: Enter reps completed each AMRAP. Overall score will be the sum total.
 

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