*Start with an Empty Barbell and increasing to starting percentages on the bar
Strength
15:00 EMOM, 5 Sets
min 1: 3 Strict Press
min 2: 3 Back Squat
min 3: Rest
Weights start @ 80% and increase to 3RM for the Day
Extra Instructions / Scaling Adjustments
This EMOM is written in a way where you can partner up with someone of close to equal strength or at the least equal height. We will hit 3 reps on the Strict Press, then add loads and move up to hit 3 reps on the Back Squat and gradually build from 80% to roughly 91-93% on both lifts for a true 3 Rep Max today.
"Race Pace"
Fitness
5 Sets
1:00 minute AMRAP
7 Thrusters 30/20kg
-Max Calorie Echo Bike/Ski Erg/Row
Rest 1:00 Between Sets
Performance
5 Sets
1:00 minute AMRAP
10 Thrusters 42.5/30kg
-Max Calorie Echo Bike/Ski Erg/Row
Rest 1:00 Between Sets
Stagger start by alternating work and rest minutes, if echo bikes are taken go ski erg then rower last option
Objectives / Stimulus / RPE / Workout Strategy
Goal: 8/6+ Calories / Set
Stimulus: Quad Stamina / Anaerobic
RPE: 8/10
Primary Objective: Unbroken Thrusters
Secondary Objective: Consistent Calories Achieved Across All Sets
Strategy: Choose a load that you can remain unbroken for the Thrusters with and work on cycle rate, staying smooth throughout. The goal here is to hit the Thrusters in under 30 seconds to allow for 30+ seconds on the Bike. We should be able to empty the tank a bit on the bike knowing we have 1:00 to recover and get back on it. Knowing this however you do need to leave a little reserve as rounds 3-5 will get very challenging here.
