Day 3 Week 4 of 5 Big 3 Cycle

Warm-up

3 Rounds:

10 PVC Muscle Snatch

20 Lateral Hops over PVC

250/200m Calorie Row

MetCon:

3 Rounds For Time:

20 Hang Power Snatch

100 Double Unders

500/400m Row

*Pace Goal: 5-7 Rounds, 12:00-14:00

*HPSn: Big sets, should be very difficult to go unbroken, but doable if you are willing to hurt, no more than 3 sets

*Dubs: Big sets, should be very difficult to go unbroken, but doable if you are willing to hurt, no more than 3 sets

*Row: Round 1 slightly above moderate, Round 2 hard, Round 3 whatever you got left :)

Beginner: 45/35, Line Hops, 400/320m

Intermediate: 75/55, 150 Single Unders

Advanced: 95/65

Sport: deficit 115/75

Auxiliary:

Alt. EMOM 12:

18 Russian Twists (9 each way)

12 Band Pull Aparts

6 Snatch Grip Bent Over Rows

*start some groups on workout and some on auxiliary if needed because of class size