10.4.22 Workout of the day

Barbell
Strength
Snatch Complex, 5 sets building in weight
Snatch Pull + Snatch High Pull + Snatch

“What I See”
AMRAP 15
10 Single Arm Dumbbell Push Press (Right arm) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (50/35)
10 Single Arm Dumbbell Push Press (Left arm) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)
10 Single Arm Dumbbell Snatch (Right arm) (50/35)
25ft Handstand Walk
10 Single Arm Dumbbell Snatch (Left arm) (50/35)
25ft Handstand Walk

Interval
Team of 3, AMRAP 30
Partner 1: 300 m Run
Partner 2: AMRAP burpees to 6 inch target
Partner 3: AMRAP calorie row

Class Flow
Partner 1 runs while other teammates AMRAP their staton. Once Partner 1 returns from run, partner rotate. Score is total team burpees & row combined.

Strategy
Good pacing throughout every station. Keep that heart rate as low as possible for as long as possible. Similarly to pacing a 5K, pick up the pace throughout the race. Good controlled breathing throughout this 30 minute pacer is paramount..