All sets should be done at 60% or lower. The emphasis is to move well. This should take no longer than 15-20 seconds. You should not be flirting with squat snatches, all of these reps are caught above parallel in a strong power position. Keep it light! Remember we retest an open workout tomorrow!
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
:90 on :30 off x 10
10 Bar facing burpees
20 Air squats
This is an amrap but the intention is to keep everybody moving at a smooth, consistent pace. Rest is mandatory.
Your rest between weightlifting and amrap is 5 minutes. Coach will have a continuious clock.