AMRAP in 10 minutes
3 Hang Squat Cleans 95#/63#
5 Push Jerks
7 Burpee Lateral Bar Jumps
1 Mile Run with 30 Lunge Steps on the Minute.
Post completed rounds and times.
Coaching Tips: Scale load and movement to match your current fitness level. For the AMRAP, you will take the weight from the ground, then from the standing position, perform the 3 hang squat cleans, passing through the full squat for each of the 3 reps. Be sure to stand to full extension after each of the 5 Push Jerks before bringing the bar back to the shoulders. CFEC standards apply to the burpees for the lateral bar jumps: Chest to deck, no knees on the ground in the push-up portion and jump laterally over your bar, that will equal 1 rep. When the 10 minutes is up, as a group you will begin the 1 mile/lunge portion. This is completed as follows: You will run/sprint for 1 minute, then lunge for 30 steps, run/sprint for 1 more minute, then lunge for 30 steps, etc… until you have completed the 1 mile loop back to the gym.