Warmup
Core -
flutter kicks
Plank hold
Strength
1 power snatch
1 hang squat snatch
1 over head squat
Start light and build over 6 sets!
Beginners stay with a light bar and practice technique and positioning.
WOD
RX
10 rounds for time:
8/10-calorie bike
10 burpees
SCORE:
TOTAL TIME
Level 2
10 rounds for time:
7/9-calorie bike
8 burpees
SCORE:
TOTAL TIME
Level 3
8 rounds for time:
7/9-calorie bike
5 burpees
INTENDED STIMULUS
12:00-15:00; advanced athletes treat this more like an EMOM.Find a pace and try to hold it, versus coming out too hot and falling way off in the later rounds.
This is a lung burner; keep going !!!!