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“Baggage Claim” (Time)

“Baggage Claim”

3 Rounds For Time:

400 Meter Run

200 Meter Dumbbell Run

10 Power Snatches

22 min Time Cap


500m Row, 300m RUN

RX+-50/35#, 135/95#

RX -35/20#, 115/75#

50-59 -75/55#

60+-55/45#, 200m Run and DB Carry

Basics-200m Run, 100m Carry PVC/BB

* The meat of today’s triplet workout will be the weighted running and moderate power snatches

* We expect this piece to take between 12-20 minutes to complete


* The big thing we want to nail today is choosing the right power snatch weight

* When fresh, you should be able to cycle at least 5 unbroken reps with this moderate weight

* Within the workout, we’re looking for single repetitions with good technique throughout

* If you can easily touch-and-go the barbell, the weight is too light

* If you have to press the weight out overhead with each rep, the weight is too heavy

* Let’s find a nice balance between those two examples


* The goal of this station is to carry a moderately heavy weighted object for 200 meters

* This should be a load that you can run with for the full distance

* You can also use bumper plates or kettlebells for this run.