Monday
Warm-up
Warm-up
3:00 Cal Bike*
Into…
2-3 ROUNDS (Time Permitting)
8 Long Lunge + PVC Pass Thru
8 Scarecrow Snatch
8 Snatch Grip PVC DL + Upright Row (Option to use BB R2-3)
8 Air Squats w/ :01 Pause at Bottom**
*MIN 1 – EZ Pace / MIN 2 – Mod Pace / MIN 3 – Mod+ Pace.
**R2-3 = PVC Overhead Squats
Strength
Metcon (Weight)
EVERY 1:30 x 6 SETS*
1 Power Snatch
+
1 Hang Power Snatch
+
1 Overhead Squat
1 Power Snatch
+
1 Hang Power Snatch
+
1 Overhead Squat
*Start Light and build to a Moderate weight.
(Score is Weight)
Workout
“FANCY NANCY” (Time)
10 ROUNDS FOR TIME
12/10 Cal Bike
7 Hang Squat Snatch (75/55)|(65/45)
12/10 Cal Bike
7 Hang Squat Snatch (75/55)|(65/45)
(Score is Time)
KG BB: (35/25)|(30/20)
NOTE: New Benchmark
