Saturday February 25th
23.02.25
PARTNER WORKOUT
INTENDED STIMULUS
Finish the 2 rounds in 1:30 or less.
The weight on the hang power snatch should allow athletes to stay unbroken for the majority of the workout.
Push-ups and squats should stay fast and unbroken for the entire workout.
Female athletes should aim to perform at least 60 calories and guys should aim for at least 75 calories total across the entire workout. Advanced athletes should push well beyond these numbers.
RX
10 rounds with a partner:
Partner 1: Max calorie bike
Partner 2: 2 rounds:
3 hang power snatches (135/95 lb)
6 push-ups
9 air squats
– Athletes switch when partner 2 completes their two rounds.
LEVEL 2
10 rounds with a partner:
Partner 1: Max calorie bike
Partner 2: 2 rounds:
3 hang power snatches (95/65 lb)
6 push-ups
9 air squats
– Athletes switch when partner 2 completes their two rounds.
LEVEL 1
10 rounds with a partner:
Partner 1: Max calorie bike
Partner 2: 2 rounds:
3 hang power snatches (65/45 lb)
6 scaled push-ups
9 air squats
– Athletes switch when partner 2 completes their two rounds.
SKILL WORK
Pre-workout:
Every :30 for 10 sets:
1 power snatch
STRETCHING
2 sets:
:30 frog stretch
:30 couch stretch/leg
WHITE BOARD BRIEF
Target calories | 60/75 calories. Advanced athletes 75/100+ calories.
Today’s workout has a fun structure to it. You must complete the two-round task first before getting the opportunity to work toward your overall score.
The two-round task is meant to be fast. Aim to complete it in 1:30 or less, giving ample time to push for calories on the bike.
The hang power snatch load should be on the lighter end of moderate allowing you to stay unbroken for the majority of your rounds. If you find yourself performing singles, reduce the weight. Prioritize speed when you are deciding your weight.
The bodyweight movements should be fast and unbroken in every round.
Prior to starting the workout, we will spend time working on our power snatch technique and loading. This will give us a nice idea of what our weight for the workout should be.
