Thursday 01.26.23

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

WHITEBOARD/WARM UP (Min 0-10)

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 STRONG (Min 15-25)

Bench Press
5 x 7 (Moderate)

GET FIT (Min 30-42)

For Time:
100 Alternating DB Snatch 50/35
*EMOM until completion (including 0:00)
30 Double Unders
** 12 Min Cap **
ATHLETE NOTES
Hold on for big sets of DB Snatches, a more ideal time for this piece is around 8 minutes or so. If double unders are the issue, do 20-60 single unders based on your jump rope rep speed(talk to coach to work out rep scheme).

(WELLNESS WOD)

3 RFT:
20 S-DB Clean and Jerk 35/20
90 Jump Rope Singles
** 12 Min Cap **

QUALITY TIME (Min 45-57)

EMOM 12:
:30 Handstand Hold (or side plank)
:30 Tall Plank Hold (or forearm)
:30 L-Sit Hold (or hanging knee tuck)
ATHLETE NOTES:
The goal during the holds is to get as much time under tension in each of those :30 windows. With that in mind, choose a hold that’s your capable of! Rest the remainder of that minute. On the holds, L-Sits can be on parallettes, rings, or hanging from a bar.

COMPETITORS EXTRA

For Time 1000/900m Row
150 Air Squats
1000/900m Row