Thursday June 24th

23
Jun

Thursday June 24th

8 minute Amrap
10/8 Calorie Row or ski
10 Step Ups on 24/20” Box
5-10 GHD back extensions

Take the next 10 minutes to work on your hang power snatch

For Time
21 Box Jump Overs 24/20
7 Wall Walks
21 Hang Power Snatches 115/75
15 Box Jump Overs
5 Wall Walks
15 Hang Power Snatches
9 Box Jump Overs
3 Wall Walks 9 Hang Power Snatches

Scaling
BJOs: Scale height before reps to allow for consistent speed
Wall Walks: Perform scaled wall walks or reduce rep scheme (6-4-2 or 5-3-1 are good options)
Hang Power Snatch: should be no more than 3 sets at any point

Feel: Gas
Pacing: Sustain
Target Score: 9-15 Minutes
Firebreather Score: Sub-8 Minutes

Extra- 15 Minutes amrap outside so you dont run over into the next class
10 toes to bar-
run 400
10 band pull aparts

This is not for speed. quality movements