100% effort. Try to match scores on second AMRAP. The rest interval should allow athletes to maintain comparable level of intensity on the second piece. Thrusters need to be light and done UB. 5:00 rest between AMRAPs might seem like too much, but if athletes scale correctly and go 100% and will actually not be enough rest! Athletes should be on the floor after the first AMRAP.
Strength
Sumo Deadlift off 25lb Plates:
– Build to a heavy set of 2
– Beginners: 5 x 5 off floor or plates. Adding weight if form permits.
– Rest 2-3:00 between sets.
WOD
AMRAP 3:
7 Thrusters (95, 65)
21 Double Unders
Rest 5:00 + Repeat
L3: (75, 55)
L2: (65, 35) (30 Singles)
L1: (45, 25) (20 Singles)
https://youtu.be/9RlXZVIT8FM?list=PLAjbIBvZkJGFAQGaF0Lx0yEaUgccGmbGt