09/30/2020

Warm-up
Warm-up
5 min dynamic mobility warm up
– then start at A or B, then switch
– do each A and B twice

A: Assault Bike
1 min medium pace
30 sec easy
30 sec hard pace (not all out, though)
1 min medium pace
30 sec easy pace
30 sec hard pace (all out)

B: Row
1 min medium pace
30 sec easy
30 sec hard pace (not all out, though)
1 min medium pace
30 sec easy pace
30 sec hard pace (all out)

Weightlifting
Metcon (Weight)
EMOM x 10
1 Muscle Snatch +
1 Power Snatch +
1 Hang Power Snatch +
2 Thruster
-build as you can

– record final weight
– keep weight changes small

Metcon
Metcon
24 min AMRAP
10 Power Snatch @ 75/55
10 Toes to Bar
30 Double Unders
10 Thrusters @ 75/55
10 Pull Ups
30 Double Unders
– every 4 min, alternate between 20 cal row and 15 cal assault bike
– keep a medium pace throughout the whole AMRAP until you get to the bike or the row and then on those things go all out
– after the bike or row, start over at the top
– don’t sweat a score, just keep moving on the workout