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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