Warm up
Row 1:00 easy
Bike 1:00 easy
Run 1:00 easy
Row :30 moderate
Bike :30 moderate
Run :30 moderate
Row :15 fast
Bike :15 fast
Run :15 fast
Scoring: Checkbox
Accessory
3 Sets
10 Double Dumbbell Seated Bicep Curl and Press
10 Wide Grip Pull Ups Behind the Neck
5 Kneeling Box Jump
Scoring: Checkbox
Pressing Snatch Balance
5 Pressing Snatch Balance @ 5/10 RPE
5 Pressing Snatch Balance @ 5/10 RPE
5 Pressing Snatch Balance @ 5/10 RPE
5 Pressing Snatch Balance @ 5/10 RPE
Scoring: Checkbox
Hang Snatch Pull + Hang Pause Power Snatch
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 5.5/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6.5/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE
*Pause is in the receive for 2 seconds.
Scoring: Checkbox
Metcon
AMRAP 20 Minutes
20/16 Calorie Assault Bike (OR 16/13 Calorie Echo Bike)
20/16 Calorie Row
200m Run
-at 20 minutes-
50/40 Calorie Assault Bike
50/40 Calorie Row
500m Run
Time cap workout 2: 9 minutes
Scaled:
AMRAP 20 Minutes
15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)
15/12 Calorie Row
150m Run
-at 20 minutes-
40/32 Calorie Assault Bike
40/32 Calorie Row
400m Run
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