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Training for Tuesday, March 13th

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Warm Up
Group Circle
Partner Warm Up
5 Power Snatches
5 Overhead Squats
5 Bar Kips
Partner Bike

Workout #1
10:00 AMRAP
With a Partner
5 Toes to Bar
10 Up-Downs
15 Sit Ups
Partner Bike
*Partners rotate every on/off bike every round when sit ups are completed
*2 scores, one for round/reps and 1 for number of bike calories

Workout #2
For Time
27/22 Calorie Row
9 Power Snatches 95/65 (Rx+ 115/75, Comp 135/95)
9 Overhead Squats
21/17 Calorie Row
7 Power Snatches
7 Overhead Squats
15/12 Calorie Row
5 Power Snatches
5 Overhead Squats
9/7 Calorie Row
3 Power Snatches
3 Overhead Squats

Cool Down
400m walk/jog or 3:00 light bike
1:00 Quad Foam Roll each leg
1:00 Couch Stretch each leg
1:00 Trap + Shoulder Smash each side