6.12.2021
Warm-up
[3-17:00]
2 Rounds
2min Bike (60sec ez, 40sec mod, 20sec hard)
10/10 Single Arm Upright Rows
25ft/25ft SA OH DB Carry
10/10 crossbody SL RDL
8/8 Quadruped Thoracic Rotations
+
Build to Working weight for DB
5-10 DB snatches at light weight
5-10 DB snatches at workout weight
Metcon
[17-49:00]
You Get What You Give (Time)
For Time with a partner:
50-40-30-20-10
Alt DB Snatch 35/25#
Cal Bike
OPEN(RX+): DB (50/35#)
NOTES:
• CC: SPRINT
• Each partner does full round and then next partner goes, so that rest is 1:1 (so P1 does 50 snatches and 50 calories before P2 starts)
• Time Domain: 24:00-30:00 w/ FIRM TIME CAP at 32:00
• Choose a weight you are comfortable pushing big sets and fast pace on the DB snatch
• With a big rest coming after your bike cals push the pace here today.
Cool Down/Stretch
[50-60:00]
1:00/1:00 Single Leg Forward Fold
2:00 Saddle Pose
1:00/1:00 Doorway Pec Stretch
1-2:00 Deadhang from pull-up bar
Accessory Work
Metcon (Time)
3 Rounds
6-8 Cuban Rotations
10-12 DB Lateral Shoulder Raises
10 Medball V-Ups
20 Weighted Russian Twists
Conditioning EXTRA
Metcon (Distance)
40-70:00 @ Zone 2 PaceZone 2 is aerobic and should feel like a very easy/sustainable pace
