Saturday, January 12th

METCON:

In a 5:00 Window… 400m Run 21 Power Snatches (95/65) Time Remaining: Max Barbell-Facing Burpees

Rest 5:00

In a 5:00 Window…

400m Run 15 Power Snatches (115/80) Time Remaining: Max Barbell-Facing Burpees

Rest 5:00

In a 5:00 Window… 400m Run 9 Power Snatches (135/95) Time Remaining: Max Barbell-Facing Burpees

If unable to run:

500m Row

20 Calorie Bike 

Three scores - the total burpees completed from each round. The run and power snatches do not count towards the scoring.

Each interval starts with a run, followed by power snatches.

Round 1 has 21 reps, Round 2 has 15, Round 3 has 9, increasing in weight throughout. In any time remaining inside the 5:00 window after completing the row and power snatches, athletes accumulate barbell-facing burpees. This is our scored portion for the workout, and we have three of those totals. The system will compute the sum total for us.