Thursday PVX: Kearny Patty

Power clean:

On the Minute x 10 [Building In Weight]:

1 Hang Power Clean 1 Power Clean

Stimulus

Today we have a fast and lung heavy chipper. Athletes should look to pace the first bike to save some in the tank for the rest of the workout. Athletes will use a single dumbbell held in the front rack for the lunges. For the dumbbell snatch athletes switch hands every 5 reps.

Workout

"Krabby Patty"

For Time: 

40/32 Calorie Bike/Row/500M Run

40 Dumbbell Hang Snatches total

40 AbMat Sit-ups

40 Dumbbell Step Back Lunges total

40 AbMat Sit-ups

40 Dumbbell Hang Snatches

40/32 Calorie Bike/Row/500M Run

* 40 Double Unders Between Each Movement 

‍*100 singles

Time Cap 22:00

‍

Dumbbell: (50/35) 

If you are short on machines, you can start a second group 3:00 behind, to ensure everyone can go through the order it is written. The lesson plan spare an extra 3:00 incase you need to run two heats.

After Party

3-4 Sets [For Quality]:

5 Barbell Rollouts

10 Barbell Bicep Curls

15 Banded Face Pulls

* 3 Second Hold @ Finish Position of Face Pulls