SATURDAY 9 am 11/23/19

Warm up

3-4 Rounds

200 Meter Run

3 Rounds Of: 3 Strict Pull-ups + 6 Push-ups + 12 PVC Overhead Squats

Olympic Cycling

Warmup Sets

Take 5-6 Sets to Build to Opening 50% Loading

Alternating On the 1:30 x 4 Rounds (12 Minutes):

Interval #1:

1 High Hang Power Snatch

1 Hang Power Snatch

1 Low-Hang Power Snatch

1 Power Snatch

Interval #2:

1 High Hang Power Clean

1 Hang Power Clean

1 Low-Hang Power Clean

1 Power Clean

*Start With 50% on Each Lift (Separate Loadings), And Build to a Heavy on Both for the Day.

• Each Position:

* High Hang: Pockets

* Hang: Just Above Knee

* Low-Hang: Just Below Knee

* Final Lift: Floor

WOD(25 min cap)

3 Rounds:

800 Meter Run

21/15 Calorie ROW

5 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees


• 1 round of the “BBT” is 7 Thrusters, 7 Pull-ups, and 7 Burpees

• You’ll complete all 5 rounds of the “BBT” (35 of each) before moving back to the 800 meter run

• A round of “BBT” should take around a minute to complete

• The thruster weight should be super light, something that can be completed unbroken each time

• Choose a pull-up variation you can complete in 1-2 quick sets

• The burpees are standard burpees, requiring chest to floor, hands overhead, and air under the feet

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