Monday, Oct 31

Happy Halloween!!

Weightlifting:

Every 1 min for 8 mins: High Hang Power Snatches and Hang Power Snatches

1x [ 2 High Hang Power Snatches + 2 Hang Power Snatches ], pick load

Every 1 min for 8 mins.

Athlete Instructions

Starting at 60% 1RM and increasing by feel.

"Rumble"

Alt EMOM 20 mins: Row Calories, Bar Facing Burpees, Double Unders, and Power Snatches

Every 1 min for 20 mins, alternating between:

max rep Row Calories

11 Bar Facing Burpees

50 Double Unders

11 Power Snatches, 95/65 lbs

Athlete Instructions

The goal today is to work on your capacity maintaining a challenging pace on the row while still being able to maintain efficiency with the other 3 movements. These will all get the heart rate pushing up to above that 85% mark, so work to breathe and get the heart rate back down in the rest period before the next 1 min.

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

max rep Row Calories

9 Bar Facing Burpees

50 Running Single Unders

11 Power Snatches, 75/55 lbs

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

max rep Row Calories

9 Burpees

75 Single Unders

11 Hang Power Snatches, 45/35 lbs