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DESCRIPTION

12:00-18:00 workout

Look to spend ~2:00 on the 30/24 Calorie Bike

Strive 2-3 sets on the Power Snatch and Overhead Squats in the first couplet; 1-2 sets on the second couplet, and unbroken in the third (Go crazy!)

For loading, we should be able to perform 10+ unbroken Power Snatches and 15+ overhead squats when fresh. This load should not be close a 10 or 15 rep max.

EFFICIENCY TIPS

We only have two visits to the bike. Yay! Be steady and don’t let the monitor play with your emotions. If we bite off too much here, it will put us in an early hole.

If we usually take large rest periods between sets on the barbell, try to hold on after the last Overhead Squat and just get one snatch into the next round. Just start.

A challenge for you: For the 2-1 on the last couplet, try to hang onto the bar and finish fast.

WOD

“Chunky Monkey” (Time)

“CHUNKY MONKEY”

For Time:

9-8-7:

Power Snatches

Overhead Squats

30/24 Calorie Assault Bike

6-5-4:

Power Snatches

Overhead Squats

30/24 Calorie Assault Bike

3-2-1:

Power Snatches

Overhead Squats

20 min Time Cap

Subs

40/32 Cal Row ro 600m Run

RX+-115/85#

RX-95/65#

50-59-75/55#

60+-65/45#

Basics-4-3-2 each round and 15 Cal Row