2024-07-23

• Overview: Big intervals with big rest today, even with a heavier dumbbell at the end we are aiming to hold hard efforts. The key here is going to come down to how good we are at keeping our breathing in a place that lets us keep working at around 80-90%.
• Double Unders: 1:00 or less of work.
• AbMat Sit-ups: 1:30 or less in smooth cadence, ideally without stopping.
• Calorie Row: 2:00 or less across all rounds today, we're not meant to fall off pace here as we work.
• Dumbbell Hang Snatches: Choose a heavier dumbbell than you normally would if not doing Rx. Meant to be challenging but still unbroken on each arm.
• Score: Total time to complete work including rest.

• Athletes that are confident with a heavy weight dumbbell should aim to push pretty hard through the first pieces and challenge themselves to pick up the dumbbell quickly and begin working.
• If we are less confident on the dumbbell snatch while under fatigue and breathing heavy, we will want to aim for specific paces on the first movements that we can maintain, but that let us keep our breathing in a place that allows picking up the dumbbell quicker.

DOUBLE UNDERS

• Reduce Reps
• 120 Single Unders
• Plate Hops
• Reps of Singles & Doubles (Mix of Both)
• 240 Meters on Ski Erg
• 1:00 Effort On Any Machine

SIT-UPS

• Reduce Reps
• Hollow Rocks

30/24 CALORIE ROW

• Reduce Distance
• 2:00 Time Cap
• 25/20 Calorie Ski
• 30/24 Calorie Bike Erg
• 25/20 Calorie Echo
• 400m Run
• 300m Air Run

DUMBBELL HANG SNATCH

• Reduce Loading
• Reduce Reps
• Regular Dumbbell Power Snatches
• Dumbbell Hang Power Cleans
• Plate Ground to Overhead
• Kettlebell Swings
• Empty Barbell Hang Power Snatches

1 Round @ Hard Effort Pace:
20 Double Unders
10 AbMat Sit-ups
5/4 Calorie Row
3 Dumbbell Hang Snatch (R)
3 Dumbbell Hang Snatch (L)