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Tuesday 03.03.2020

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Our Next Available On-Ramp Start Date:  TONIGHT!!!

Tuesday, March 3 at 6:00pm, SPREAD THE WORD!

Front Squat Collective Waves

Warm-up Drills
I. Row 500m
II. Mobility
III. Barbell Warm-up:
Power Snatch PVC + Hang Power Snatch + Hang Full Snatch

Impact/Focus: Hang Snatch Doubles
Warm up as needed in preparation for the following timed set/rep intervals for Power Snatch. Technical capacity to achieve the full Snatch position will dictate weight assignments for today.

Every :90 seconds for 10 Rounds
2 x Hang Snatch
(Power or Full movements versions are both permitted)

Notes: Reset at the Hang or dump and reset from the floor as necessary to preserve the better movement pattern.

Post scores to comments.

“Red Lasers, Green Lasers”
AMRAP 5:00 of
Row 15/12kcal
15 x Anchored Abmat Sit-ups
30 x Double-unders

– Rest 1:00 –

AMRAP 5:00 of
Row 15/12kcal
15 x Anchored Abmat Sit-ups
30 x Double-unders

– Rest 1:00 –

AMRAP 5:00 of
Row 15/12kcal
15 x Anchored Abmat Sit-ups
30 x Double-unders

Notes: Scaling is 1:1 for today, use anchored set-up for the Abmat Sit-ups. Continue each AMRAP where the athlete paused during the rest intervals.

Post scores as one rolling AMRAP to comments.

Samy Daghir

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