Reminder

Last weeks Yoga class was a smashing success!  Hope to see you all there Sunday at 8:00AM!

WOD

Every 6 Minutes for 5 rounds*

Each round for time

30 Alternating dumbbell snatch 50/35 lb
400M Run

*Start rounds at at 0:00, 6:00 and 12:00, 18:00 and 24:00 on the clock.

Workout notes

For this workout you record the time for each attempt of snatches + running.  This workout is interval training in a short time domain so you should be pushing pretty hard each time through the chipper. Go hard in each round but use the first round to “test” the workout and try to record negative splits in your later attempts.  If we have a busy class and limited dumbbells we’ll pair up and stagger by 3 minutes.   If you are not sure you can make the 30 snatches and 400M run with at least a few minutes rest you can scale the volume by decreasing the snatches and/or shortening the run to 300 or 200M. Ideally we’re getting the snatches done in two to three sets max and 1.5 minutes or less and finishing the run in less then 2.5 minutes giving you enough recovery to keep the intensity high for all five rounds.  If you find that you are getting close to capping out in any round cut the number of snatch reps or shorten that run.

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