2024-04-01

• Barbell should come from a rack.
• Athletes should complete 1 set of max strict presses to technical failure.
• "To Technical Failure" means that when your cycle speed slows, your form starts to break down, or you hit a sticky rep, we'll end there.
• Athletes should aim to complete 2-4 reps at 90%.
• Score: Loading. Log reps into your notes.

• Reduce Percentage
• Sub Dumbbells

:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses

*Build to 90% in sets of 1-2 reps at a time.
*Rest at least 2 minutes after final warm-up set before attempting your max set.

• Overview: Quick moving AMRAP today with not a lot of time to stand around or rest during transitions. Movements are all pretty manageable even under fatigue, can you find and maintain a consistent but hard working pace that will allow you to give a final push in your last 2-3 minutes of work?
• AbMat Sit-ups: About 1:00 of work.
• Calorie Bike: 1:30 or less of work.
• Hang Power Snatches: Unbroken sets, 1:00 or less of work.
• Score: Total rounds and reps completed.

• Athletes should find a consistent and controlled pace on their sit-ups that lets them recover their breathing and heart rate for the bike and snatches.
• Weight for the hang power snatches is ideally something we can deadlift up one time and hang onto unbroken, at least in the beginning.

SIT-UPS

• Reduce Reps
• Hollow Rocks

BIKE ERG

• 20/15 Calorie Row
• 15/12 Calorie Ski
• 300m Air Run
• 18/15 Calorie Echo/Assault Bike

HANG POWER SNATCHES

• Reduce Loading
• Dumbbell Hang Power Snatches
• Kettlebell Swings

1 Round:
10 AbMat Sit-ups
7/5 Calorie Bike Erg
3 Hang Power Snatches