Sat Mar. 22 "The Great Divide"

Move

1) On the Minute x 10:
2 Hang Power Snatches @ technical load

2) For Time (25 Min. Cap)
20-16-12-8-4 Cal Bike
125-100-75-50-25 Single Skips
10-8-6-4-2 Alternating DB Snatches

Train

1) On the Minute x 10: Building
1 Hang Power Snatch
1 Power Snatch

2) The Great Divide

For Time (25 Min. Cap)
25-20-15-10-5 Cal Bike (Mens)
100-80-60-40-20 Double Unders
10-8-6-4-2 Power Snatches (135/95)

*20-16-12-8-4 Cal Bike Womens

Stimulus

1) Start your first complex around 60% of your 1RM power snatch. Build from there as long as you can maintain good form. These sets should be performed as unbroken reps, so don’t set it down between the reps.

2) This is a big workout with a descending rep scheme. Start off conservative and hold some gas in the tank for the last sets. The double unders should take roughly the same number of seconds as the reps listed. Choose a barbell weight that you can complete in steady singles. Loading for the bar should not exceed 60% of your 1RM power snatch.

Extra Credit

6 Rounds For Quality:
20 Seconds Hanging Flutter Kicks
10 Rest
20 Seconds Weighted superman Hold
10 SEcond Rest
20 Second Weighted Plate Russian Twists
10 SEcond Rest