Start slow and try to maintain. This workout will get increadibly hard on the lungs after the first few rounds. Squat cleans should be completed as fast singles out of the gate. As always, people need to watch their pacing as both movements will inhibit their ability to augment their breathing. Adv athletes shoot for 60+ reps.
Strength
1) Front Box Squat: 5 x 4 @60-70%, every 60s.
– +5% from last week
2) Power Cleans: 5 x 2 @80%, every 90s.
– +5% from last week
WOD
“Adrenaline”
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed
L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)
Extra Credit
5:00 of x-band walks adding 50 banded leg curls to each leg everytime you stop
https://youtu.be/z4NQFTSMiEU?list=PLAjbIBvZkJGFAQGaF0Lx0yEaUgccGmbGt