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  • Writer's pictureJohn Fadel

Saturday Mix

Goal is to keep a steady pace.

Conditioning, we are looking for a steady pace that you can hit all reps unbroken. Row/bike pace should be similar to EMOMS. Look to hold or increase that across all rounds and intervals. Try not to drop the DB's.

Everyone in there own spots and get all equipment ready for all rounds prior to start. Depending on class size start at Different AMRAPS.

10 min amrap:

20/15 cal Bike

8 Sumo squats 205/145

4 MU or 8 CTB or 10 pull-ups

rest 3 min

10 min amrap:

20/15 cal Row

10 TTB

8 Thrusters

rest 3 min

10 min amrap:

Curb and back run

8 Box step overs 50/35

8 DB Hang clean & Press 50/35

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- Athletes should work to go up in weight each set. - All reps should be completed before putting the bar down. - Somewhere between 70-80% of your 1RM clean is a great place to be by the end. - Score:

Barbell Class Warm up Hip Drills Ankle mobility Shoulders Ploy’s Snatch Drills 5 rounds 3 lift offs+ 3 high pulls + 2 Angel Drops + 2 OHS Snatch complex Emom x 2:30 8 rounds 1 high pull + 1 pause snat