FITNESS & PERFORMANCE
A. 10 minute toes-to-bar skill
-Practice cycle time, timing of the kick, straight legs vs bent legs, toes-through-rings, etc.
B. 90s bike/row
1 min DB snatches, right (50/35)
1 min DB snatches, left (50/35)
90s bike/row – switch from biking to rowing here or vice versa
1 min DB hang clean & jerk, right (50/35)
1 min DB hang clean & jerk, left (50/35)
-Goal here is to move unbroken for the 1 minute of dumbbell work. Pace the bike/row accordingly.
-For the first two intervals you will either bike or row, then you will switch halfway through.
Record average cyclical pace for each interval and reps completed on the dumbbell for each interval in training notes.