WARM-UP
EMOM x 4 MINUTE BIKE
MIN 1 – :25 Arms Only + :25 Legs Only
MIN 2 – :45 EZ Pace (45-50 RPM)
MIN 3 – :45 Mod Pace (50-60 RPM)
MIN 4 – :45 Workout Pace (55-65+ RPM)
Into…
2-3 ROUNDS
30 Crossbody Mountain Climbers
10 Alt. DB Around the World
8 Up-Downs*
6/6 Single Arm DB Floor Press
*RND 2-3 complete 8 Burpees.
SKILL
3 SETS*
1 Snatch Deadlift +
1 Snatch High Pull +
1 Hang Power Snatch +
1 Power Snatch
*Start w/ Empty barbell and build to Lightweight. This is meant to be a
primer for tomorrow’s 1-Rep Test so STAY LIGHT — we are greasing the
groove!
WORKOUT
(PERFORMANCE)
AMRAP x 17 MINUTES
10 Burpees
20 DB Floor Press
(Athlete Choice, Mod)
30/25 Cal Bike