Full Count
30 Minute Cap
Teams of 3:
90-75-60-45-30:
Kettlebell Swings (53/35)
After Each Set:
60/45 Calorie Assault Bike
*Teams must split all reps into
thirds
Tempo Power Snatch
10 Sets:
1 Tempo Power Snatch
From the ground to knee level, take a full (5) seconds to slowly bring the bar into position.
At the moment the bar crosses over the knee, accelerate into an aggressive extension,
into a full power snatch. In the catch position, pause for a full 3-seconds.
Rest as needed between sets, but aim to keep it to 1:00 or less. Technique loads today.
Sets #1+2+3 - 60%
Sets #4+5+6 - 65%
Sets #7+8 - 70%
Sets #9+10 - 70-75%, based on feel.
Full Count
For Time:
21-18-15-12-9: Assault Bike Calories
After each set:
16 Dumbbell Power Snatches (50/35
200 Meter Wreckbag Run (50/35)
Row Conditioning
Repeating our row conditioning from last Wednesday - aim is to beat our previous
completion time. Click the "Prepare" button below to see your previously submitted
score from last week.
For Time:
30/21 Calorie Row, Rest :30s
30/21 Calorie Row, Rest :30s
30/21 Calorie Row
... Rest 2:00...
30/21 Calorie Row, Rest :30s
30/21 Calorie Row, Rest :30s
30/21 Calorie Row
Richard Simmons
4 Minutes On/1 Minute Off
500m Row
15 Burpees
15 KB Swings
*Pick up each round where you left off
