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A

Snatch

with an empty barbell

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Kang Squats

0:15 Back Squats

0:15 Strict Press

0:15 Stiff Legged Deadlifts

EMOM10:

3 Full Snatches (drop and reset- baseline here for technique for Nov Focus! Compare to 4 weeks ago)

B

BURN IT TO THE GROUND

3 min AMRAP:

Max Echo Bike Cals

Rest 6 min

3 min AMRAP:

Max Echo Bike Cals

Rest 6 Min

3 Min AMRAP:

Max Echo Bike Cals

Awesome scores here would be each round at 55 Cal+ for the ladies and 75 Cal+ for the lads, something to aim for! Here we aren’t trying to hit the same numbers across the sets, we are giving each a full effort without pacing it and then seeing how we go for the 6 minute recovery! NO PACING, SEND IT <3