Wednesday 01.03.23

Fitness:

A. 15 minutes to build to a quality Power Snatch.

B. 7 Rounds for time:

30 Double Unders

9/6 Calorie Echo Bike

Open/Performance:

A. 15 minutes to build to a quality Power Snatch + Snatch

B. 7 Rounds for time:

30 Double Unders

10 Power Snatch (40/30kg)

*10 min time cap. Reduce the reps to ensure you finish if you're worrried.

Sweat:

In 42 minutes:

Max Distance Bike Erg

*Every 3 minutes (beginning at the 3:00), complete a 15/12 Calorie Ski or 15/12 Calorie Row (alternating)

Weightlifting:

(0 - 15 mins)

Back Squat

1 x 95%

11 min: Max reps (-2) x 84%

14 min: Max reps (-2) x 84%

(15 - 30 min)

Press:

1 x 95%

16 min: 4-5 reps @ 80-84%

29 min: 4-5 reps @ 80-84%

(30 - 45 min)

Deadlift:

1 x 95% (75% if doing FNL)

41 min: 4-5 reps @ 45-60%

44 min: 4-5 reps @ 45-60%

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