Monday 02.20.23

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

*** OPEN score submissions are due by 7PM tomorrow! ***

WHITEBOARD/WARM UP (Min 0-12)

Steady through
3 Wall Walks
12 Snatch High Pulls
3 Wall Walks
10 Muscle Snatch
3 Wall Walks
8 Hang Snatch from mid shin

GET POWERFUL (Min 21-35)

Power Snatch + Hang Squat Snatch
EMOM 5:
1 Complex
– then –
Every :90 for 9:00(6 sets):
1 Complex
ATHLETES NOTE:
On the Snatch complex, you want to focus on a big explosive pull during the Power Snatch. On the HSS, it’s more about the speed under the bar. Chances are if you can power snatch it, the second rep won’t be as bad if you’re warmed up well enough.

GET FIT (Min 45-55)

For Time:
50/40 Calorie Echo/AAB (or Row)
40 Power Snatch 75/55
30 Burpee Box Jump Overs 24/20″
*Goal time – 10 min, Timecap – 12 min
COACHES NOTE:
Pick a challenging pace, though well short of a sprint. The workout will start to get hard before even finishing the bike calories. Snatches should be a handful of T&G reps. BBJO can be box facing or lateral depending on space.

(WELLNESS WOD)

For Time:
50/40 Calories on Machine of Choice
40 Alternating DB Snatch 35/25
30 Burpees to 6″ Target
*12 Min Cap

COMPETITORS EXTRA

3 Rounds:
1:00 Row For Calories
1:00 Max HSPU w/ 2″ Deficit
1:00 Max Wallballs 30/20
– 1:00 Rest –