wednesday

Strength

EMOM x 10 minutes:
3 snatches (70% of 1 RM)*
​*same weight across all 10 minutes

Metcon

​3 rounds for time:
250m row
20 knees-to-elbows
20/15 cal bike or ski
20 DB thrusters (20/35 lb)

Intended Stimulus:

• Look to finish this workout in 9:00-14:00.
• A good goal for each round is roughly 4:00.
• Nothing should slow athletes down too much. They should be able to move from one movement to the next without much rest.
• The thrusters should feel light and be performed in big sets.
• The knees-to-elbows should be performed in 3 sets or less.