*Saturday Recovery Yoga is with Melissa at 10 am on the turf. Mobility and range of motion work will be targeted based off of 19.3 There will be no Open workouts or redos on Saturdays. Redos will be Sunday between 11-12 and Mondays during classes.
“You can never be too skilled or too strong. Strive for virtuosity.”
A. EMOM x 12
Min 1: 45 Second Cal Row
Min 2: Gymnastics Practice
Min 3: 3 Position Snatch – Snatch + Low Hang Snatch + Hang Snatch
*Gymnastics Practice: Bar Muscle Ups / C2BPU / Pull Ups / Strict Pull Ups / Static Holds Above the Bar
B. “Bike Drop” Teams of 3 – 30 Minute Time Cap
60/40 Cal Bike | 75 Power Snatches | 75 Thrusters @ 75/55
60/40 Cal Bike | 60 Power Snatches | 60 Thrusters @ 95/65
60/40 Cal Bike | 45 Power Snatches | 45 Thrusters @ 115/80
60/40 Cal Bike | 30 Power Snatches | 30 Thrusters @ 135/95
60/40 Cal Bike | 15 Power Snatches | 15 Thrusters @ 155/105
Scaled: Weights: 65/45 | 75/55 | 85/60 | 95/65 | 105/70 |
Bonus:
A. EMOM x 12: odd: 6 Back Squats even: 3 Front Squats @ 63% of 1RM FS