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30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

Coaches Notes

In this mid range AMRAP workout, athletes will alternate hands every 5 repetitions on the dumbbell hang clean and jerk. This dumbbell weight should be something that athletes could do unbroken when fresh. The other weighted movement, the deadlift, should also be a weight that athletes could do unbroken (15+ reps) when fresh. There is no need to stand to full extension on the burpees, as the jump over the bar takes care of that. If unable to Assault bike, complete equal calories on another bike or rower. Stagger by 3 minutes if short on equipment.


Why can a stagger be helpful? On heavy deadlift and burpee over the bar days, there may be a situation where there is not enough weight or space for the whole class. As far as group management goes, this may be a good time to partner athletes up who are using the same weights and utilize the 3 minute stagger. Another change necessary in this scenario would be changing the burpees, as the bar is occupied for two movements. To avoid a pile up, regular burpees or burpees over another bar set-up specifically for that movement would work.