2024-11-16

• Today you will work through a total of 4 rounds of each AMRAP 3, alternating between A and B. Once you complete 24 Toes TO Bar/24 Snatches you will adnvance to the rower for max calories in the remaining time fo 3 minutes. Note, there is no rest in between these AMRAPS.
• Toes To Bar: 1:30 or less
• Dumbbell Snatches: 1:30 or less, alternate arms every rep.
• Score: Total Calories

• There is no rest between Amraps today, therefore it will be smart to get off the rower a few seconds early to be set for the next amrap. Treat this as 24 minutes of straight work, meaning we want to hold a hard pace on the row, but something we remain consistent with.

TOES TO BAR

• Reduce Reps
• V-Ups
• Toes To As High As Possible
• Knees To Chest
• Hanging Knee Raises
• GHD Sit-Ups
• Sit-Ups

DUMBBELL SNATCH

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

BIKE

• Sub Row, Ski, Echo, Assault Runner, Treadmill

ROW

• Sub Bike Erg, Ski, Echo, Assault Runner, Treadmill

TEAM VERSION
"Toe to Toe"
[TEAMS OF 2]
AMRAP 3 x 10 Rounds:
P1: 16 Toes to Bar
P2: 16 Dumbbell Snatches (50/35)

Time Remaining:
Max Calorie Team Row

* One partner begins on toes to bar, the other on dumbbell snatches
* Upon completion of that work, move to the rower and work through max calories as a team (one partner works at a time, switch out however)
* The first partner done can advance to the rower
* Partners alternate between toes to bar and dumbbell snatches each round (5x each station)
* Score total row calories

1 Round:
6 Toes To Bar
0:30 Row
6 DB Snatches