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