Thursday - March 20

Thursday - March 20

5 AM, 6 AM, and 7 AM ARE CANCELLED.  WE WILL RE-OPEN at 9:30 AM

Part 1:

AMRAP 12

12 Cal Row/Bike

12 Burpees

12 Box Jumps OR Wall Balls (20/14)

12 KB Swings

12 Sit Ups

Part 2:

EMOM 8

Power Snatch + Hang Snatch

Rest 10 Seconds

1 Snatch

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*Mind-numbing movement!  Always at least one dose of this every week.  Less than 15 seconds should be required to move from one movement to the next.  If you need more than this, then you did not scale or pace properly for this “medium-term” time domain.


Work on your “fast lifting” in Part B.  Climb in weight each set, but only to the point where you can continue to move well and feel some moderate weight.  Your day to “blow it out” is coming tomorrow, be smart.   


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