February 19, 2020

By February 18, 2020Workout of the Day

SKILL

EMOM for 10 minutes
15 seconds TnG power snatch
45 seconds rest

For our skill work today we’re focusing on barbell cycling with light weights.  The goal for each round will be to spend all of the fifteen seconds cycling snatches.  Target a load that is in the 50% range of your 1RM.  6-7 reps are possible within each interval so remember the volume will be on the higher end. Keep your reps efficient and mechanically sound.  If you need to decrease reps in the later rounds to stay safe, please do!

WOD

AMRAP in 15 minutes

50 Sit-ups
35 Burpees
20 Kettlebell swings 32/24 kg

Workout notes

Today’s workout is a long duration triplet with a high reps of  all three movements. We start each round with a large number of sit-ups and move to a big set of burpees.  Start your burpees at a steady cadence rather than trying to sprint out of the gate.  When it comes to large numbers of burpees the best strategy is usually to hold a sustainable rate for each rep rather than trying to move too quickly and burning out early.   The kettlebell swings are probably where you will spend the least time so thing about breaking them up as needed so you can keep the intensity high for the other movements.

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