"Rush Hour" On the 4:00 x 5 Rounds: 15/12 Calorie Row 12 Lateral Barbell Burpees 6 Power Snatches (135/95) Score is slowest round
Hang Power Snatch
12/9 Cal Row
6 Hang Muscle Snatch or 6 MB Thruster
In today’s high intensity interval style workout, the rounds will begin on the 0:00, 4:00, 8:00, 12:00, and 16:00. The score at the end of the workout is the slowest round of the five. For example, if athletes went 1:30, 1:31, 1:37, 1:35, 1:34, their score today would be 1:37. The weight on the barbell should be something moderate that athletes could touch and go for 9+ repetitions unbroken when fresh. Within the workouts, quick singles or set are ok. If short on rowers, stagger by 2 minutes. ***THE WHY:*** We can place every functional movement we do into one of three categories. The first is monostructural, or cardio movements (rowing, biking, or running). The second category is gymnastics, or movements where we are controlling our own bodyweight (push-ups, pull-ups, burpees). The third category is simply weightlifting (snatches, cleans, squats, deadlifts). The reason we combine these different types of movements, vary the times of the workouts, and vary the weights being used is to create athletes who are good at any possible task that is thrown at them. We don’t want every day to be completed balanced, but today is a good example of a class that combines all three types of movements into one workout.