Thursday 9/25/2025

Every minute, on the minute, for 3 minutes:
Snatch Balance + Overhead Squat @ 45-55% of 1RM Snatch
youtu.be/GTj9pliPP8E

Followed by...

Every 2 minutes, for 12 minutes (6 sets of):
Snatch

Set 1 - 1.1.1 reps @ 54-59%
Set 2 - 1.1.1 reps @ 59-64%
Set 3 - 1.1 reps @ 64-69%
Set 4 - 1.1 reps @ 69-74%
Set 5 - 1 rep @ 74-79%
Set 6 - 1 rep @ 74-79%

Followed by...

Every 2:30, for 5 minutes (2 sets of):
Snatch Lift-Off + Hang Snatch High Pull + Reset + Snatch High Pull @ 80+%
youtu.be/RpoTmcGlaSw
Pause for 2 seconds a the knees on the liftoff.

B.

Every 4 minutes, for 16 minutes (4 sets of):
12/9 Calorie Echo/Assault Bike
12 Line Facing Burpees
12/9 Calorie Echo/Assault Bike

Rollover counts towards the second bike. So, you just have to end at 24/18 total calories between the two efforts. You do have to stop biking once it hits the initial 12/9 though.

Goal = < 1:20-1:35
Round Cap = 2:00

Adjust the bike calories to something that can be completed in under 45 seconds on the initial bike each round.