WEDNESDAY 01/12/2022

FOR THE WEEK ACCUMULATE:

Run 1.5 Miles or Row 3000m

80 Strict Pullups (Use Band If Needed)

150 Pushups

Skill Work

Work on any skills for 15-20 Minutes

(double unders, handstand walks, pull-ups, etc.)

“CompTrain Standard”

AMRAP 15:

10 Thrusters 95/65

10 Bar-Facing Burpees

10 Power Cleans 95/65

10 Bar-Facing Burpees

10 Hang Power Snatches 95/65

10 Bar-Facing Burpees

STRATEGY

- Breathe on the barbell movements. We want to hold on for unbroken sets but we should cycle the bar at a sustainable pace.

- Find a steady pace on the burpees that allows you to stay moving.

- Focus on fast transitions. Immediately follow your last burpee of each set, make it our goal to get your next barbell movement started as quickly as possible.