March 22, 2017

A:Warm Up
00:00-7:00
Row 500m
or
Bike 20-30 Cals
or
Run 800m
With remaining time, perform slow AMRAP
6 bear to bridge
6 PVC Passes
6 Kip Swings

7:00-15:00
Snatch Prep
5 Snatch Deadlift
5 Snatch High Pulls
5 Muscle Snatches
5 BTN Presses
5 Overhead Squats
5 Power Snatches
5 Squat snatches
With remaining, start building to tough triple for workout

B: Metcon (5 Rounds for weight)
(15:00-27:00)
10 Minute Alternating EMOM:
Min 1: Bike 12/8 Cals HARD
Min 2: 3 Snatches @ tough weight
The goal for this is to move a tough load after a hard effort and while under moderate fatigue.
Beginners will change the 3 snatches to 30-40s of snatch practice and skill development assigned by coach.

C: Metcon (Weight)
(27:00-37:00)
Alt EMOM x 8 Minutes
M1: Front Rack Step ups x 20s
M2: Plank DB Rows x 30s

Rest 2 minutes before D.
*If you cannot perform a  plank row with good positioning throughout the movement, scale to a normal plank or plank on knees.

D: Metcon (3 Rounds for reps)
(37:00-46:00)
Alt EMOM x 6
M1: AMRAP 30s Burpees
M2: AMRAP 30s DB Hang Squat Clean

Rest 3 Minutes Before E

E: Metcon (Time)
(46:00-End of Class)
3 Rounds For Time:
15/12 Cal Row
15 Kettlebell Swings
RX+ is Bike and 32/24
Rx is rower/bike 24/16
Scale as needed.