5 Bar Facing OTB Burpess + 3 DL at 60% 3RM FS
10 Box Jump Overs (30/24)
8 Front Rack Lunges (155/105)
6 Thruster (155/105)
Rest 2 minutes
C: 10 BJO (30/24), 8 FR Lunges (115/85), 6 Thruster (115/85)
M: 10 BJO (24/20), 8 FR Lunges (75/55), 6 Thrusters 75/55
Strength intent: The weight is designed to be consistent across all rds. of the DL. The focus is hitting good positions under a little fatigue, but the weight is specifically light.
Metcon intent: Welcome to Interval Weight Training, or IWTs for short. The intent is to move at the same speed each round since you have recovery time between each round. These workouts are designed to increase your lactic threshold – your body’s ability to process lactic acid and recover under fatigue. Remember how your legs felt after the 500m row? Let’s get there every rd. here. Hips do not have to open on the box jump overs. Can you hang on between the lunges and the thrusters? Choose a weight that challenges you to do so while focusing you to dig deep mentally.