• Teaching Notes
As we speak’s focus is consistency throughout the 20:00 AMRAP at present. We’re constructing into a superb movement right here shifting from the Bike to the Snatch then into lateral burpees over the bar earlier than ending off with a superb set of Strict Pull-Ups. The objective is to hit about 2:00-2:30 per spherical, which suggests we have to maintain the Bike, Energy Snatches, and Lateral Burpees in that 90sec-2min vary earlier than ending off with the set of Strict Pull-Ups. We positioned within the Strict Pull-Ups at present vs. kipping to maintain every motion performed in across the identical timeframe, decelerate the tempo and maintain the shoulders wholesome after the shoulder work yesterday and the combo of Energy Snatch and Burpees at present. Spend time going over barbell biking and good scaling modifications for the Strict Pull-Up at present just like the toenail spot or banded strict pull-up as the principle modifications at present.
metcon: “Sweet Land”
Full as many rounds as attainable in 20 minutes of:
12/9 Bike Energy
9 Energy Snatches, 95/65 lbs
8 Lateral Burpee Over Bars
7 Strict Pull-ups
equipment:
3 rounds for high quality of:
12 Ft Elevated Ring Rows
8 L/8 R Three Level Dumbbell Rows, decide load
Reverse Sled Drag, decide load, 100 ft
