Sat, 08/04/2018

August 3, 2018



Teams of 3:
100/70 Calorie Row
Max Clean and Jerks (135/95)

Rest 3 Minutes

80/60 Calorie Row
Max Power Snatches (115/80)

Rest 3 Minutes

60/40 Calorie Row
Max Thrusters (95/65)


Barbell subs
Hang to Overhead for CJ's
Hang Power Snatch
Push Press

With MB or empty barbell
Hang To Overhead
Push Press
Front Squat




As with most of the team workouts, the goal is to keep the bike moving as fast as possible and the bar moving as much as possible. Athletes would be unable to do this if they spend a lot of time on either. That being said, short quick bouts of intense exercise are better than longer, slower efforts. Changing out before the fan starts to slow down and before the barbell starts to feel heavy will allow teams to keep moving quickly and be fresh for the next round. Getting butts on the bike and hands on the bar quickly following a changeout also helps keep the objects in motion, getting more work and more fitness accomplished within these short time windows. As the weights decrease, the sets can likely increase. Play it by ear and be flexible. Sets may be doable at the beginning of the barbell movement, but could quickly disappear as the workout progresses. Have a breakup strategy in mind, but plan to adapt of the fly.









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