Tuesday 10.17.23

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

Warm Up (Min 0-12)

2:00 Slow/Steady Bike/Row
– then –
2 Rounds
10 Wide Grip RDLs
20 Lateral Bar Hops

Get Fit (Min 20-35)

Every 5:00 for 15:00
20/15 Calorie Bike (or Row)
15 Power Snatch 115/75

ATHLETE NOTES:
These are sprint intervals! Big effort on the machine followed by AT LEAST 5 T&G reps to kick off the Snatches. With that in mind, choose your weight appropriately. We want you to have 2:00 or more of rest each round. This will ensure you can give decent effort across all three rounds.

WELLNESS WOD

Every 5:00 for 15:00
20/15 Calorie Bike (or Row)
20 Alternating DB Snatch 50/35

Get Powerful (Min 43-55)

Hang Power Snatch
Every :90 for 12:00
2 Reps
*Build weight across sets

ATHLETE NOTES:
Your first set should be well above the weight you used in the metcon. You can build as you are able, or just stay at a challenging double weight for “higher percentage” type volume. Focus on that BIG PULL before you work your way back under the barbell.

Competitor Extra

AMRAP 12
Climb the Ladder
1 Bar Muscle Up
10 Double Unders
10 Hang DB Snatch 70/50
2/20/10, 3/30/10, 4/40/10, etc…

ATHLETE NOTES:
This workout starts very DB heavy, but will quickly switch to an emphasis on BMU sets and being able to maintain your Double Under rhythm. The BMU and DU reps increase while the snatch reps stay the same.