TUESDAY

Warm-Up

2:00 Row

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2 Sets, For Quality

4 Inchworm Push-Ups

6/6 Single Arm DB Snatch Deadlift

6/6 Single Arm DB Hang Snatch High Pull

6/6 Single Arm DB Push Press

4 Alternating DB Snatch

Specific Workout Primer

14/11 Calorie Row @ Goal Pace

Rest 30 seconds

8 Alternating Dumbbell Snatch

30m Farmers Carry

Rest / Transition 2:00 minutes before getting into the WOD

#TEAMPRVNTuesday

"Wuxi Finger Hold"

Fitness

Every 3:00 x 6 Sets

12/9 Calorie Row

12 Dumbbell Snatch

30m Dual KB Farmers Carry

Performance

Every 3:00 x 6 Sets

14/11 Calorie Row

14 Dumbbell Snatch

30m Dual KB Farmers Carry

Dumbbell: 22.15/15kg

Kettlebell(s) 24/20kg

Work in waves with a 1 min delay

Goal / Stimulus / Objectives

Goal: 2:00-2:30

Score: Average Interval Time

RPE: 8/10

Primary Objective: Unbroken Dumbbell Snatch

Secondary Objective: Push the Row Pace

This workout focuses on dynamic hip hinging and grip overload. It's normal to experience some fatigue today, as managing grip fatigue can be challenging. Push yourself during the rowing portion, and trust that you can maintain your breathing through the farmer's carries in each round. Aim to race through the farmer's carries today; a power walk is acceptable. The dumbbell snatches will be relatively heavy, but we should be able to perform them confidently without breaks, knowing that our heart rate will decrease during the carries.

Accessory Work : In Class as Finisher

3 Sets, For Quality

20 Banded Face Pulls

:30 second Goblet Loaded Wall Sit