Explanation of the main workout time and rep scheme:
- 14 min for the AMRAP is in memory of the 14 people who die from lung cancer ever hour
- The reps of 23, 11, 7, and 4 correlate with the % survival rate for after 1, 2, 3, and 5 years of diagnoses, respectively
- See home page for scaling options
Strength Portion:
14 min to establish max weight:
Clean + Front Squat + Thruster complex
**Feet are not allowed to move after the clean until the complex is completed
14 min to establish max weight:
Clean + Front Squat + Thruster complex
**Feet are not allowed to move after the clean until the complex is completed
THE MAIN EVENT WORKOUT
RX:
14 min AMRAP
200m run
23 Burpees
11 Power Cleans (135/95)
7 S2OH
4 Bar MU
(See scales on main page)
RX:
14 min AMRAP
200m run
23 Burpees
11 Power Cleans (135/95)
7 S2OH
4 Bar MU
(See scales on main page)
FINISHER
1 min max cal Assault Bike immediately followed by 50m Yoke carry
1 min max cal Assault Bike immediately followed by 50m Yoke carry