Saturday, July 7th

METCON: Teams of 3, For Time (30 Minute Cap):

3 Rounds:  30 Toes to Bar 30 Bar Facing Burpees  30 Power Snatches (95/65)

Then…

140/100 Calorie Assault Bike 

2 Rounds:  30 Toes to Bar 30 Bar Facing Burpees  30 Power Snatches (115/80)

Then…

140/100 Calorie Assault Bike 

1 Round:  30 Toes to Bar 30 Bar Facing Burpees  30 Power Snatches (135/95)

If unable to Bike, complete one of the following: 140/100 Calorie Row

2 Men, 1 Woman: 125 Assault or Row 2 Women, 1 Man: 110 Assault or Row

Breaking up reps as they see fit, teams will work through the 3 rounds of toes to bar, bar facing burpees, and power snatches before moving forward to the bike. They will then complete the same movements for 2 rounds at a heavier weight before moving to the bike, and finally 1 round at a heavier weight. The power snatches should be completed at weights that athletes could complete 25+, 20+, and 15+ repetitions unbroken respectively when fresh. 

The quicker the transitions are today, the less time athletes have , quick sets of 5 for all athletes on all three movements gets a round completed in only two efforts per athlete, per movement. If athletes feel like they can maintain a high power output at a higher rep scheme, going more than 5 will work just fine as well. As the barbell weight increases, adjust this strategy as needed, whether that be sets of 3 or quick singles. On the bike, athletes can aim to stick it out a touch longer. Going for anywhere between 7-12 calories or 15-20 seconds at a fast pace will rack up calories quickly. When athletes start to slow, switching it out will keep the wattage high and the calories coming fast.