Friday 11.04.22

Class Times:
5:30am
11:30am
4:30 & 5:30pm

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds:
:30 R-Arm Hang DB Snatch
:30 Lateral Hops Over DB
:30 L-Arm Hang DB Snatch
:30 DB Goblet Squats
– Rest as needed –

GET POWERFUL (Min 22-38)

Squat Snatch
Every 2:00 for 16:00
3 Reps
*Drop and Reset after each rep

GET FIT (Min 44-50)

“Ingrid”
10 Rounds
3 Snatches 135/95
3 Bar Facing Burpees
*Goal – 6 Min or less
**Timecap – 9 Min (Go hard!)

COMPETITORS EXTRA

EMOM 10:
200/175m Row

ATHLETES NOTE:
This workout should be a burner. It doesn’t really start to get hard
until around the halfway point (if that). Don’t be afraid to come out
charging, then try to hang on strong to finish.