10 Minutes (every minute on the minute)
3 Rack Jerk @ 60-65% 1 RM Rack Jerk
3 Rack Jerk @ 65-68% 1 RM Rack Jerk
3 Rack Jerk @ 68-70% 1 RM Rack Jerk
2 Rack Jerk @ 70-73% 1 RM Rack Jerk
2 Rack Jerk @ 73-75% 1 RM Rack Jerk
2 Rack Jerk @ 75-78%1 RM Rack Jerk
1 Rack Jerk @ 80-83% 1 RM Rack Jerk
1 Rack Jerk @ 83-85% 1 RM Rack Jerk
1 Rack Jerk @ 85-88% 1 RM Rack Jerk
1 Rack Jerk @ 90-90+% 1 RM Rack Jerk
Accessory:
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
*Pause for 1 second at top and bottom of each bar dip
**Score is for Bicep Curls
Metcon:
Partner Throwdown Friday!
AMRAP 15 Minutes
Partner 1: 20/16 Calorie Echo Bike
Partner 2: Max Distance Sled Push
*Switch after each Bike is completed. Score is sled push distance
**Sled Weights
Round 1 Sled: (225/175)
Round 2 Sled: (200/160)
Round 3 Sled: (175/145)
Round 4 Sled: (150/130)
Round 5 Sled: (125/115)
Round 6+ Sled: (100/100)
Individual Version:
AMRAP 15 Minutes
20/16 Calorie Echo Bike
90 second Max Distance Sled Push
*Score is sled push distance.
**Sled Weights
Round 1 Sled: (225/175)
Round 2 Sled: (200/160)
Round 3 Sled: (175/145)
Round 4 Sled: (150/130)
Round 5 Sled: (125/115)
Round 6+ Sled: (100/100)
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