01/18/2021

AMRAP x 10 MINUTES

8 Alt. DB Hang Split Snatch RX (50/35) CFC1 (35/20)

12 Sit-Ups

-Rest 1:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Rounds + Reps)

FINISHER

3 SETS FOR QUALITY*

:30 Hollow Body Flutter Kicks

:30 Superman Hold

12/12 Slow Single DB Supported

Row (Athlete Choice)

*No Rest b/t Flutter Kicks and

Superman Hold.

-Rest 1:30 b/t Sets-

(No Measure)

ADJUSTING

*Reps, Loading, Volume*…

DB Hang Split Snatch -- Volume is not high so make sure load allows for unbroken reps.

Sit-Ups -- Although the volume is not high, these can certainly add up and may be too much for more deconditioned

athletes. Adjust down to 8-10 reps.

*Movement Adjustments*...

DB Hang Split Snatch -- Sub for 4/4 DB Split Jerk or take the split out and perform DB Hang Snatches. Athletes can sub for

DB Hang Clean if they cannot go overhead.

Sit-Ups -- Sub for a :25 Plank or 50 Mountain Climbers.

Bike -- Sub for a Run, Row or Up-Downs.