Saturday

6
Mar

Saturday

Announcements

Skill Preview – 3/2-3/8
Monday – Deadlift
Tuesday – Press
Wednesday – Snatch/Benchmark
Thursday – Fun Con (Golf II)
Friday – KB Flow
Saturday – Savage Saturday
Sunday – FunCon (Invictus Engine Builder)

Wells Street Fitness – NCCOMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME

20 Alt DB Snatch (50/35)

20 Burpees to Plate

20 Toes to Bar

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

4 ROUNDS (progress the Row each round)

10 Rower Strokes (legs only- damper on 8-10)*

10 Scap Pull-Ups**

10 Alt. Groiners

10 Cossack Squats

*1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Rower Strokes (legs, then arms, arms, then legs), 4. Full speed Strokes

**Progress to 5 Kipping Swings for Rounds 3 & 4

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

100 Cal Row

100 Pull-Ups

30 Front Squat (185/125)|(135/95)

50 Pull-Ups

50 Cal Row

30 Front Squat

*P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way.

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for distance)

SNATCH COMPLEX

5 SETS

1 Power Snatch

+

1 Hang Power Snatch

+

1 Below the Knee Power Snatch

*Start moderate and build to heaviest set with perfect mechanics.

-Rest as Needed b/t Sets-

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.

(No Measure)