High Fructose Corn Syrup

RXD

AMRAP 15min

In Partners:

While Partner 1 Bikes 1km

Partner 2 needs to perform 3 heavy Squat Clean and Jerks (unbroken) during that time.

Then Switch

FITNESS

AMRAP 15min

In Partners:

While Partner 1 Bikes 1km

Partner 2 needs to perform 3 heavy Power Clean and Jerks (unbroken) during that time. Then Switch

This is a really fun Partner Workout. It involves lifting heavy, biking and strategizing!

How it works: While Partner 1 is biking 1km, Partner 2 has that amount of time (roughly 90sec-2min) to get a set of 3 unbroken Squat Clean and Jerks done. The rules are:

* Athletes cannot take their hands off the Barbell, or rest it on the ground at all during the set of 3. If they do, that set doesn’t count.

* They can do as many sets of 3 as they like, but only one set of 3 will count towards their score per round.

* If they fail during the set of 3, they can repeat as many times as they like (time permitting).

* Once their partner returns from the run, their time is up and they need to switch.

* They can go up and down in weight as needed.

They can Push Jerk or Split Jerk. That is up to them, but NO Push Presses.

Fitness: Stick with Power Cleans today. Everything else still applies above. Also, be a little more lenient on the reps being ‘unbroken.’ Performing multiple reps unbroken is a skill in itself. The main thing is to focus on doing proper power cleans.

Foot and Ankle Prep

Spend 30sec-1min in each position

https://www.youtube.com/watch?v=vdrxpFkNa9g

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