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
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