01-25-2023

Warm Up
Power Snatch
Every 2:00 x 5
 
Cycling
  • Touch & Go
  • Working Sets @70-80%
Metcon
AMRAP 7:
10 Thrusters
10 Bar-Facing Burpees
10 Power Cleans
10 Bar-Facing Burpees
10 Hang Power Snatches
10 Bar-Facing Burpees
 
Rx: (75/55)
Rx+: (95/65)
 
- Conditioning Category: Sprinty Threshold. Athletes should move at their maximal sustainable pace. This should be more aggressive than usual.
- Barbell Loading: Light enough to hold on for unbroken sets.
Bar-Facing Burpees: Should take less than 1:00 for every 10 reps.
Score: Rounds + Reps.
Midline Accessory
4-5 Sets for Quality:
:20 L-Sit (Hanging, Paralettes, Rings)
:40 Side Plank (Each)
:60 Hold (Wall Handstand or Sandbag)
 
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