Monday, march 13

"In the Bonus"

Alt EMOM 20 mins: Double Unders, Power Snatches, Strict Handstand Push-ups, and Echo Bike Calories

Every 1 min for 20 mins, alternating between:

50 Double Unders

12 Power Snatches*

12 Strict Handstand Push-ups

15/11 Echo Bike Calories

Rest 1 min

*Round 1: 75/55 lbs

*Round 2: 95/65 lbs

*Round 3: 115/75 lbs

*Round 4: 135/95 lbs

Athlete Instructions

Notes

Primary Objective: Complete each movement with 10 secs to spare, except for the final round of snatches.

Secondary Objective: Push the pace on the Echo Bike- complete at near to max effort each round.

This session is touching on some barbell cycling work at varying weights, which will allow some practice of light tng reps while working into more moderate weights for quick singles.

RPE: First round should be at a 7/10 and the final round should feel 9/10.

Stimulus: Anaerobic / barbell cycling

L2: Every 1 min for 20 mins, alternating between:

35 Double Unders

12 Power Snatches*

12 Kipping Handstand Push-ups

13/10 Echo Bike Calories

Rest 1 min

*Round 1-2: 75/55 lbs

*Round 3-4: 95/65 lbs

L1: Every 1 min for 20 mins, alternating between:

75 Single Unders

15 Hang Power Snatches, 45/35 lbs

15 Strict Press, 45/35 lbs

10/7 Echo Bike Calories

Rest 1 min