Back to Back AMRAPs

In 7 mins, for max reps of:
Run, 800 m
max reps in remaining time Power Cleans, 155/105 lbs
— then —
In 7 mins, for max reps of:
Run, 800 m
max reps in remaining time Push Jerks, 155/105 lbs
— then —
In 7 mins, for max reps of:
Run, 800 m
max reps in remaining time Clean & Jerks, 155/105 lbs

No rest between AMRAPs.

Our 3 AMRAP’s are completed back to back today, no rest between. Keep this in mind when it comes to pacing out the run. We still want you pushing on that 800 meters, but you should be focusing on sustained efforts with each interval not taking any longer than 4:30 on any run. In the remaining time you have some barbell work with a moderate loading which should allow for a number of reps. Try to keep the same weight on the barbell for all movements unless there is a large discrepancy from one to the other.

Midline Work
For quality:
L-Sit Hold, 1:30
Side Plank, L 1 min/R 1 min

Accessory work today involves some static holds. For the L-Sit you can work off parallettes, two boxes, or even from a hanging position. To make this movement easier work with a bent knee position. Work to accumulate :90seconds within 1-5 sets. Side plank has you working from a straight arm position. Modify to your forearm as needed. Accumulate :60sec per side within 1-3 sets.

Post Work 1x:
1-2min Banded Hamstring Stretch
1-2min Banded Crossover Stretch