Tuesday 03.07.23

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

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds:
w/ empty barbell
10 Snatch Grip Deadlift
10 Burpee Box Step Over
10 Muscle Snatch
:30 Handstand hold
– Rest as needed –

GET FIT (Min 22-34)

12-9-6
Power Snatch 75/55
Handstand Push Up

– 1:00 Rest –

12-9-6
Power Snatch 75/55
Box Jump Over 24/20″

– 1:00 Rest –

12-9-6
Box Jump Over 24/20″
Handstand Push Up

*Goal Time – <12:00
**Timecap: 14 Min

ATHLETES NOTE:
Play to your strengths in the metcon. The rest is less of a “rest” and more of a slow transition. This means you should be going for UB sets on movements you’re comfortable with.

(WELLNESS WOD)

21-15-9
Alternating DB Snatch 35/20
Seated DB Press (any pair)
Box Jumps 20″
*14 Min Cap

GET POWERFUL (Min 40-52)

Power Snatch
In 12:00 establish a Heavy Double

COMPETITORS EXTRA

AMRAP 5:
15 Overhead Squat 135/95
10/8 Calorie Echo/AAB
15 Overhead Squat
Max Calorie Echo/AAB
COACHES NOTE:
The Power Snatch should be the coaching theme of the day. Starting athletes off with some lighter Muscle Snatch will teach them how to stay balanced in their mid-foot and drive with their legs to move the barbell.