Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – Cross Training
As a kid what did you think was gonna be awesome as an adult, but now as an adult isn’t so awesome?
Warm-up (No Measure)
12/10 Cal Bike
30 Singles Unders (RD 1-2)/ Double Unders (RD3)
5 Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
3-3-3: Power Snatch (3-3-3*)
-Rest as Needed b/t Sets-
*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.
*Immediately after each set perform 20 Unbroken Double Unders.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3-2-1 Power Snatch*
10/8 Cal Bike/Row/Ski
20 Unbroken Double Unders or 40 Unbroken Single Unders
*Minutes 0-5… 3 reps @ (115/75)|(75/55)
Minutes 5-10…2 reps @ (135/95)|(95/65)
Minutes 10-15…1 rep @ (155/105)|(115/75)
**If trip-up on the rope, start the set of DU or SU over.