E Brake

EVERY MIN ON THE MIN x 11

mins 1,2,3

snatch pull + hang power or squat snatch + power or squat snatch 60-65%

min 4 rest

mins 5,6,7

2 power or squat snatches 70-75%

min 8 rest

mins 9,10,11

power or squat snatch 80-85%

WOD

3 rounds for time

400 m run

20 db snatches 50/35. rx+ 70/50 (do not drop db's = no rep)

20/15 cal bike

We always want to be moving forward in a workout, breaks will crush your time.

pace the run so you can be aggressive and take very short breaks on your db snatches. Don't get to comfy on the bike, try and push through and recover on the run.

Db snatches - must alternate on snatches, hands off the body. work on a smooth transition and using your hamstrings and not your arms to move the db. control your breathing, make sure your not holding your breath.


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