2024-05-18

• Overview: We're working both legs and arms for volume during today's piece. With bigger sets comes finding the most sustainable pace to start and trying to save just a bit of energy for a push to the end of the clock while not having to take our foot off the gas for the first 90% of the time.
• Dumbbell Snatches: 1-2 sets in 1:30 or less.
• Calorie Bike: 2:00 or less of work.
• Box Jump Overs: Smooth consistent pace throughout in 1:30 or less.
• Toes to Bar: 1-3 sets in 1:00 or less.
• Score: Rounds plus reps.

• Athletes should be trying to find the pace that lets them move continuously without getting slowed down much as the workout progresses.
• Grip will become a factor when moving from our toes to bar back to our dumbbell, choose breaks that are quick but will let you move back to the dumbbell and get to work as quickly as possible.

DUMBBELL SNATCH

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

CALORIE BIKE ERG

• Reduce Distance
• 2:30 Time Cap
• 25/20 Row
• 20/18 Ski
• 400m Run
• 300m Air Run

BOX JUMP OVERS

• Reduce Reps
• Reduce Box Height
• Box Step-Overs
• Box Jumps

TOES TO BAR

• Reduce Reps
• Toes To As High As Possible
• Knees To Chest
• Sit-Ups
• V-Ups

[TEAMS OF 3]
AMRAP 30:
75/60 Calorie Bike Erg
60 Box Jump Overs (24"/20")
45 Toes to Bar
30 Synchro Dumbbell Snatches (50/35)

* One partner works a time on first 3 stations
* Synchro at top for dumbbell snatches

1 Round [If Team - Each Partner Waterfalls Through]:
6 Dumbbell Snatches
6 Calorie Bike Erg
3 Box Jump Overs
3 Toes to Bar