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SATURDAY 200620

Warm- up

200m Jog
Coaches Choice…..


FITNESS 200620

Teams of 3:

For Time (30 Minute Cap):
75/50 Calorie Bike Erg
100 DB Alternating Power Snatches
75 DB Thrusters

75/50 Calorie Bike Erg
80 DB Alternating Power Snatches
60 DB Thrusters

75/50 Calorie Bike Erg
60 DB Alternating Power Snatches
45 DB Thrusters

75/50 Calorie Bike Erg
40 DB Alternating Power Snatches
30 DB Thrusters

75/50 Calorie Bike Erg
20 DB Alternating Power Snatches
15 DB Thrusters


PERFORMANCE 200620

Teams of 3:

For Time (30 Minute Cap):
75/50 Calorie Bike Erg
75 Power Snatches (75/55)
75 Thrusters (75/55)

75/50 Calorie Bike Erg
60 Power Snatches (95/65)
60 Thrusters (95/65)

75/50 Calorie Bike Erg
45 Power Snatches (115/85)
45 Thrusters (115/85)

75/50 Calorie Bike Erg
30 Power Snatches (135/95)
30 Thrusters (135/95)

75/50 Calorie Bike Erg
15 Power Snatches (155/105)
15 Thrusters (155/105)


At Home Workout- Dumbbell AMRAPs

Complete as many rounds and reps as possible in 3 minutes of:
400 Meter Run
15 Bent-Over Rows
Max Reps of Alternating Reverse Lunges with Dumbbell Farmer’s Carry until the end of the interval

Rest 60 seconds

Complete as many rounds and reps as possible in 3 minutes of:
20 Alternating Dumbbell Snatches
400 Meter Run
Plank Hold until the end of the 3-minute interval

Rest 60 seconds and complete both of the above portions for a total of THREE (3) sets. This entire conditioning piece should take 24 minutes.


Mobility

Pick two sticky areas to work on for 2 minutes each

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