Sat Nov. 23 "Snap, Crackle, Pop"

Move

1) 10 Rounds For Time (35 Minute Time Cap)
1 Rope Climb Attempt (3 Pull Ups + 3 Knee Raises)
8 Cal Bike
6 Alternating Snatches (3/side)
Rest 1 Minute

Train

1) Snap, Crackle, Pop

5 Rounds For Time (35 Minute Time Cap)
3 Rope Climbs (15ft)
400m Run OR 25/20 Cal Bike
12 Dumbbell Snatches (70/50)
*Rest 2 Min. Between Rounds

Stimulus

1) You are moving a heavier dumbbell today, doing alternating reps (6/arm). Challenge yourself with a heavier weight than normal. Keep in mind you have a two minute rest after each round. To finish under the time cap, you will need to complete each round in 5 minutes, plus your two minute rest, for 7 minutes a full round. Scale the run or bike to roughly 2:15 a round and practice the other movements.

Extra Credit

Bench Press: 10-8-6-4-2 (Building)