Thursday July 7th

1:00 per arm Banded Shoulder Distraction
AMRAP 5 Minutes 10/8 Calorie Row
10 Alt. Hang DB Snatches (to the floor after round 1)
5 Push Ups

3 Rounds
1:00 Max Rep Banded Strict Pull Ups 1:00 Rest
1:00 Max Rep Push Ups 1:00 Rest

Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase
band thickness as needed.

Push Ups. Use a band if needed to allow perfect form and fast reps.

Ideally we are looking for 20+ reps per
movement per interval.

For Time
3 Rounds
18 DB Snatches 70/50lbs
18/14 Calorie Row or ski

Feel: Gas
Pacing: Reach
Target Score: 6-8 Minutes Firebreather Score: Sub-5 Minutes


  • DB Snatch: Should not be a “gimme” weight for athletes, multiple sets
    are ok for today’s stimulus. Should not exceed 1:30 to perform the 18 reps.
  • Row: Should not exceed 1:30 to complete the calories. Calories are 1:1
    with any other C2 Machine or 15/12 Calories on an AirBike
    Coach Focus: We are looking for an aggressive output from our athletes today. Athletes get one
    “free” set of heavy DB Snatches so before starting coaches should be sure to get their eyes on
    their athletes warm- up reps to ensure they have a DB that is neither too heavy nor too light.
    Then, once on the rowing machine to push the pace and try to outrace the “suck” (metabolic
    fatigue). Cr d get after it.
    Additional Notes/Resources:

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