Friday 06.30.23

Class Times:
5:30am
11:30am
3:30, 4:30 & 5:30pm

Warm Up (Min 0-12)

3 Rounds:
20 Walking Lunge Steps
20′ HS Walk or 2 Wall Walks
10 Sit Ups

Get Fit (Min 22-34)

For Time:
200m Run
5 Power Snatch + 5 Squat Snatch + 5 Overhead Squats
200m Run
4 PS + 4 SS + 4 OHS
200m Run
3 PS + 3 SS + 3 OHS
200m Run
2 PS + 2 SS + 2 OHS
200m Run
1 PS + 1 SS + 1 OHS
Rx – 115/75
Rx+ – 135/95

*12 Min Cap
**Barbell complex unbroken or immediate 4 Bar Facing Burpee penalty. Then, continue the remaining reps of the complex unbroken.

ATHLETE NOTES:
Choosing your weight carefully is going to be important! The first two complexes are 15 then 12 reps respectively, between grip and heart rate these will be a serious challenge. Bring a solid effort on the Runs but then if you need a moment to compose yourself for bigger barbell sets, take it.

(Wellness WOD)

5 Rounds:
200m Run
16 Alternating DB Snatch 35/20

Get Strong (Min 40-52)

Snatch Complex
Every :90 for 12:00
1 Squat Snatch + 1 Overhead Squat

ATHLETE NOTES:
Rolling with the momentum from the metcon, you should be able to start as a reasonable working weight and gradually build across the 6 sets like a ladder, before taking your 3 heavy attempts for the session. Be patient on both the catch in the bottom of the Snatch and the pace of your OHS rep to follow.

Competitor Extra

7 Rounds:
1:00 Max Calorie Echo/AAB
:30 Max Toes to Bar (1 set only)
– 1:30 Rest –

ATHLETE NOTES:
Try to push the bike to 80% of your max effort (whatever that FEELS like to you), followed immediately by 1 set of TTB limited to a :30 window. You can bail on the Bike around the :45-:50 mark to transition and be ready for the full :30 of TTB.