• Teaching Notes
Right this moment’s session is a mix of barbell biking and high-skill gymnastics/metcon work, with a give attention to technical proficiency, barbell endurance, and sustaining depth beneath fatigue. The weightlifting section will construct confidence in touch-and-go energy snatches, adopted by a 12-minute AMRAP that challenges strict urgent energy, explosive energy, and coordination.
weightlifting:
Each 2 minutes for 10 minutes.
5 Energy Snatches, @ 65%+ of 1RM Energy Snatch
metcon: “Supernova”
Full as many rounds as attainable in 12 minutes of:
4 Wall Dealing with Handstand Push-ups
8 Alternating Dumbbell Snatches, 50/35 lbs
32 Double Unders
Equipment:
5 rounds for high quality of:
Weighted Plank, decide load, 1 min
Relaxation 1 min
