WARMUP
EMOM x 4 MINUTE BIKE
MIN 1 – :25 Arms Only + :25 Legs Only
MIN 2 – :45 EZ Pace (45-50 RPM)
MIN 3 – :45 Mod Pace (50-60 RPM)
MIN 4 – :45 Workout Pace (55-65+ RPM)
Into…
2-3 ROUNDS
30 Crossbody Mountain Climbers
10 Alt. DB Around the World
8 Up-Downs*
6/6 Single Arm DB Floor Press
*RND 2-3 complete 8 Burpees.
SKILL
3 SETS*
1 Snatch Deadlift
+
1 Snatch High Pull
+
1 Hang Power Snatch
+
1 Power Snatch
*Start w/ Empty barbell and build to Lightweight. This is meant to be a primer for Wednesday’s 1-Rep Test so STAY LIGHT — we are greasing the groove!
-Rest As Needed b/t Sets-
(No Measure)
WORKOUT
AMRAP x 17 MINUTES
10 Burpees
20 DB Floor Press (Athlete Choice, Mod)
30/25 Cal Bike
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
FOR RECOVERY*
8:00 Cal Bike (Nasal Breathing)
*Every 2:00 not including 0:00 complete 5/5 Moose Antlers + 10 Alt. Bird/Dogs.
(No Measure)
