Get out there and make your voice heard #VOTE … Then make sure to get in and train your mind and body!
MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
Bike or Row for 4 min
Then 2 rounds (1 with PVC and 1 with Barbell)
3 Snatch Grip Deadlifts
3 Snatch Grip Hang Snatch Pulls
3 Muscle Snatch
3 OH Squats
Strength: 3 squat snatch EMOM x 10 Minutes
Hit 3 singles each minute for 10 minutes. The goal is to use moderate weight and focus on technique more than weight. There won’t be a ton of time to build up in weight once the clock starts so take 3-4 warm up lifts to get a weight on the bar that you can use for most of the sets.
Workout: 14 Min Cap
Assault Bike Calories (Ladies calories 32/24/16/8)
Run 200 m
T1: Adjust calories to 32-24-16-8 and 24-18-12-6 for ladies
T2: As Written
T3: Run 400 m instead of 200 m