2024-03-13

• Barbell should be taken from a rack.
• Sets must be unbroken to be considered Rx.
• If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
• Score: Enter weight used for each set.

• Reduce Reps
• Reduce Percentage Range
• Sub Dumbbells
• Floor Press

5 Inchworm to Push-Up
10 Glute Bridges with Pause at Top
10 Push-Ups
10 Empty Barbell Bench Press

6 Bench Press @ A Light Weight

3 Bench Press @ A Moderate Weight

Build to 80%.

• Overview: We've got a spicy interval piece for the lungs and shoulders today as we try to push past the mental wall that sets in quickly. Finding a way to keep manageable sets while trying not to get slowed or stopped anywhere will be key early on.
• Calorie Row: About 1:00, :50, :40 of work during each interval respectively.
• Alternating Single Arm Hang Dumbbell Snatch: Unbroken during all rounds.
• Push-ups: 1-3 sets.
• Score: Total rounds plus reps during each interval.

• Athletes should aim to get at least the same rounds plus reps during each working interval. Some may aim to increase their score each round if they're comfortable holding a hard pace on the rower.
• Push-ups will be a slowing point during this piece for many, smart reps and sets will be key from the first AMRAP and goal should be to maintain this and not be going to failure here.

CALORIE ROW

• Reduce Reps
• 1:00/:50/:40 Time Cap
• 18/15, 15/12, 12/9 Calorie Ski
• 21/16, 18/14, 15/12 Calorie Bike Erg

SINGLE ARM ALTERNATING HANG DUMBBELL SNATCH

• Reduce Loading
• Reduce Reps
• Kettlebell Swings
• Empty Barbell Hang Power Snatches

PUSH-UPS

• Reduce Reps
• Hand Release Push-Ups
• Box Push-Ups
• Dumbbell Bench Press

1 Round:
9/7 Calorie Row
6 Alternating Single Arm Hang DB Snatch
6 Push-ups