AMRAP 10

4000/3200m Bike Erg
Max Deadlifts 1,5 x Bodyweight

Rest 2 minutes

AMRAP 10

4000/3200m Bike Erg
Max Bench Press 1 x Bodyweight

Rest 2 minutes

AMRAP 10

4000/3200m Bike Erg
Max Squat Clean 0,75 Bodyweight

-Let´s make our first focus to have at least 1 minute on the barbell each AMRAP. This means well need to pay attention to our pacing on the bike. If your average is 2:15 per 1000m or faster, you'll finish 9:00 mark.

• When we get to the barbell, let's find a steady control cadence on order to get as many reps as possible without any failed reps.

• On the deadlift, let's either go for quick singles, quick small sets, ore one big set followed by smaller sets.

• On the Bench let's either go for small quick sets or one big set follows by smaller sets.

• On the Cleans, let's either go right for singles or one big set followed by singles.

• The idea on the barbell is to rest for as little time as possible between reps.