12/22/2020

AMRAP x 15 MINUTES

12/10 Cal Bike

9 Burpees Over the Bar

3 Hang Power Snatch RX (135/95) CFC1 (95/65) CFC2 (75/55) M (45/35)*

*Power Snatch reps increase by 3 every round. 3, 6, 9, etc…

ADJUSTING

*Reps, Loading, Volume*…

Bike -- Adjust Cals for the Bike to be completed in less than a minute.

Burpees -- Adjust reps for the Burpees to be completed in less than a minute.

Snatch -- Load should allow for athletes to be able to complete 5 reps unbroken. They should be aiming to complete the

first 2 rounds unbroken.

*Movement Adjustments*...

Bike -- A 15/12 Cal Row or 200m Run can be substituted for the Bike today if needed.

Burpees -- Sub for Up-Downs if the athletes cannot complete the full Push-Up. Athletes can step over the bar or simply

take out any movement over the bar if it is not safe for them. Sub for Slam Balls if the athlete cannot perform the Burpee

today.

Snatches -- Sub for Power Clean if the athletes cannot go overhead. Sub for Snatch or Clean Deadlift if needed. The

athlete can also sub for a Push Jerk or Snatch Grip Push Jerk if they cannot pull from the floor.