10.24.23 Workout of the Day

Happy Belated Birthday Christian!

Fall League Information
Week 4 workout is posted. Get with your team & strategize. Heats will begin 5:15 PM on Thursday. Any heat requests must be given to Martin or Amber by Tuesday. There will be no Thursday evening classes.

Barbell
Strength
High Hang Power Snatch 5-3-1-5-3-1-1-1, building

Conditioning
Part A. AMRAP 8
10 GHD Sit-ups
12 Box Jump Step Down (24/20)
14 Alternating DB Power Snatch (50/35)
-Rest 4 minutes-
Part B. AMRAP 8
2 Rope Climbs
10 DB Walking Lunge (50/35)
200 m run

Aim for each round to take the same amount of time within each AMRAP.

Interval
Conditioning
For total time (1:00 on/1:00 off)
40/30 Calorie Bike or Ski
60 Burpees to 6 inch target
80 KBS (53/35)
100 Abmat sit-ups
120 Airsquats to med ball