Tuesday 12.26.23

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

Warm Up (Min 0-12)

3:00 on any machine
– then –
AMRAP 3:
10 Alt DB Snatch 35/20
5 Strict Pull Ups

Get Fit (Min 22-37)

3 Rounds:
8 Muscle Ups
8 Power Snatch 135/95
24/18 Calorie Bike
*17 Min Cap

ATHLETES NOTE:
The goal is to get you a good workout, if you have trouble with either movement scale the weight or reps back so that you can keep moving. There is no sense in staring at the rings/bar and getting capped out without getting a good chunk of reps in.

Wellness WOD

3 Rounds:
16 Pull Ups (any variation)
20 Alternating DB Snatch 35/20
24/18 Calorie Bike

Get Powerful (Min 42-54)

Snatch Complex
Every :90 for 12:00
1 Power Snatch + 1 Squat Snatch T&G

Competitors Extra

Every 4:00 for 20:00
1000/900m Bike Erg
14 Hang DB Snatch 70/50
7 Strict Def HSPU 2-3″