Monday 08.21.23

Class Times:
5:30am
11:30am
3:30, 4:30, 5:30 & 6:30pm

Warm Up (Min 0-10)

3 Rounds:
100m Run
2 Wall Walks + :10 HS Hold
5 Empty Bar Power Snatch

Get Fit (Min 19-37)

4 Rds for Time:
5 Wall Walks
5 Power Snatch 95/65
400m Run
Rd 2 – 5/10/400m
Rd 3 – 5/15/400m
Rd 4 – 5/20/400m
*18 Min Cap

ATHLETE NOTES:
Wall Walks and Runs stay the same, Power Snatch reps increase! You can do a mix of T&G and singles to get them done. The first couple rounds will go by fast, but the last couple will feel like they take forever. Just keep chipping away.

Wellness WOD

For Time:
3 Wall Walks (as high as possible)
10 Alt DB Snatch 35/20
200m Run
Rd 2 – 3/15/200m
Rd 3 – 3/20/200m
Rd 4 – 3/25/200m

Get Powerful (Min 44-56)

Squat Snatch Cycling
EMOM 12
Mins (1-4) 4 T&G Reps
Mins (5-8) 3 T&G Reps
Mins (9-12) 2 T&G Reps

ATHLETE NOTES:
Start really light and perfect with your Squat Snatches. Gradually build to moderate doubles by the end, making sure you’re as technically sound as possible throughout.

Competitor Extra

EMOM 15
1 Set of Strict Ring Dips
1 Set of Glute Ham Raises (GHR)
1 Set of Pendlay Rows
Rotate OTM (don’t let any set go beyond :30)