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Saturday, February 24th

METCON: “Ride or Die” Teams of 3
 25 Minute AMRAP: 150 Calorie Assault Bike 100 Push Ups 60 Hang Power Snatches (95/65) 50 Back Squats (105/75) 40 Hang Power Cleans (115/85) 30 Push Jerks (135/95) 20 Deadlifts (155/105) Athletes will complete all the reps at one station before moving onto the next and only one athlete will work at one time. If on the fence with choosing weight, going lighter will help preserve the intensity of this workout. Athletes will have one bar, changing weights out as needed. We know that on the bike, the higher the power output the quicker the calories tick off. Athletes can push the intensity here, but only for short bursts of around 15-20 seconds before switching. Recognizing there is still a lot of work to be done, getting off the bike before things start to slow is a smart plan. Thinking quick sets that allow for twice the rest. The same strategy comes into plan on the pull-ups. This is a movement that can go quickly, so keeping sets small while avoiding reaching failure leads to consistency across the board instead of burnout early. The first weights should be something that can be performed touch and go, but keeping the lighter weights to small sets also keeps athletes moving in the later barbells. It is never to early to alternate on quick singles if that is what keeps athletes moving and moving well.

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