Sat, 02/24/2018

“Hot Seat” 3 Rounds: AMRAP 3: Calorie Row AMRAP 2: Power Snatch (95/65) AMRAP 1: Pull-ups Rest 2:00 L2 Sub Jumping Pull-Ups L1 Sub Hang Power Snatch Sub Ring Rows


Let’s not think about the row as a 3 minute effort, rather we can think about this as a 6 minute effort. If athletes are able to hold the same perceived effort as they did on the rower for the other two movements, they will find a consistent pace for the whole round. This may mean singles or small sets on the barbell depending on the athlete, and anywhere from 3-5 sets on the pull-ups.

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