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Titanic

Fitness Coldwater – Fitness

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Warm-up

Warm-up (No Measure)

2 rounds

2 min Cardio

10 Squat Press Outs

1 Round of Burgner Warm-up: 5 Reps Each- PVC or Empty Bar

Down & up

Dip, shrug, elbows high & outside

Muscle snatch

Snatch land

Snatch drop

Hang power snatch
While this is a warm-up, bring mental focus to the Burgner reps to improve your technique in the Snatch

Specific Warm up

Warm-up (No Measure)

Hang Dumbbell Snatch Prep:

10 PERFECT Reps (5 each side)

Build to WOD weight- Partners can use different weights

Bike Prep:

Set seat height

Tip: Do fast, short intervals. Switch often with partner.

Metcon

Metcon (Time)

Teams of 2:

50/36 Cal Bike

80 Hang Dumbbell Power Snatch (50/35)

35/27 Cal Bike

60 Hang Dumbbell Snatches (50/35)

25/18 Cal Bike

40 Hang Dumbbell Snatch (50/35)

If done solo, cut reps in half

Divide reps between partners as desired.

Must switch hands every 5 reps on the Hang snatch

Cool Down

Warm-up (No Measure)

1 min Lizard each side

1 min Seated cross shin each side

1 min Laying thread the needle each side

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