METCON - Triple Double

(25 min Total)
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
•        12 Power Snatches (75/55)
•        4 Lateral Burpee Over The Bar

Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
•        8 Power Snatches (95/65)
•        4 Lateral Burpee Over The Bar
Rest 4 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
•        4 Power Snatches (115/80)
•        4 Lateral Burpee Over The Bar

In this interval style conditioning workout, athletes will start out each 5 minute window by completing 100 double unders. This portion of the AMRAP is a buy-in and is only completed once. The buy-in should take no longer than two minutes so that the majority of time is spent on the scored portion. The scored piece of each section will be the rounds + reps of the power snatches and burpees over the bar. The weight on the barbell will increase and the reps will decrease. These should be loads that athletes are capable of completing at least 25, 20, and 15 unbroken repetitions respectively when fresh.

Gold: 75/55, 95/65, 115/80. 100 DU. Burpees over the bar
Silver: 65/45, 75/55, 95/65. 90 Sec DU Attempts. Burpees over the bar
Bronze: 55/35, 65/45, 75/55. 200 SU. regular burpees
White: 45/15, 45/35, 75/55. 90 sec SU Attempts. Burpees with steps
 
*Extra Scaling Option: Keep the same weight and reps numbers throughout all 5 AMRAPs. Target will be to get same score each AMRAP.
 

Advanced Work - 17/11/2018 - Advanced Work

Midline
15 Minute Recovery Bike

15 GHD Sit-Ups on the 3:00, 6:00, 9:00, 12:00, 15:00