Monday 11.14.22

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

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 20-34)

Power Snatch
4 Rounds
2:00 on 2:00 off
Max Reps @
60%, 65%, 70%, 75%
*Drop and reset
GET FIT Min 42-55
3 Rounds
4-3-2-1
Burpee Box Jump Over 24/20″
Hang Squat Snatch 135/95
– Rest 1:00 –
*13 Min Total Cap

COMPETITORS EXTRA

For Time:
400m KB/DB Farmers Carry 50/35s
1000m Bike Erg
200′ KB/DB Front Rack Walking Lunge Steps 50/35
1000m Bike Erg
400m KB/DB Farmers Carry 50/35s
*18 Min Cap

ATHLETES NOTE:
The hang snatches in the workout are less about the big pull and more about dropping under fast. Also, use your fastest style of burpee box overs.