Monday September 20th

21.09.20

INTENDED STIMULUS

1.) Finish today’s under the 12:00 timecap.
2.) Complete the power snatches in two sets or less.
3.) 15/11 calories on the bike should take no more than 1:00 to complete.
4.) Practice heavier snatch loadings before building to the workout weight.

RX

3 Rounds For Time:
15/11 Calorie Bike
12 Power Snatches (95/65#)
9 Burpees

LEVEL 2

3 Rounds For Time:
15/11 Calorie Bike
12 Power Snatches (75/55#)
9 Burpees

LEVEL 1

3 Rounds For Time:
10/6 Calorie Bike
12 Power Snatches (45/35#)
9 Burpees

SKILL WORK

Pre-Workout:
On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power Snatch

STRETCHING

2 Sets
1:00 Alternating Scorpion Stretch
1:00 Sit & Reach

WHITE BOARD BRIEF

Target Time | 7:00-11:00
• Today’s workout is fast and furious. Pedal to the metal and don’t forget to breathe.
• Try not to “game” this workout. Hit the bike relatively hard and see what happens. This is a great workout to test your capacity.
• The bike in today’s workout should not take any longer than 1:00 to complete. This is not an “all-out” effort, but it’s not a casual ride. Find a pace that you can finish the bike and get your hands right on the barbell.
• The weight on the snatch today should be on the lighter side. This means we could potentially go unbroken or finish in at least two sets.
• As for the burpees, they don’t have to be blazing fast, but you have to keep moving.