WOD: Saturday 240720

Have a great weekend!

• Coaching Notes

We have a fun partner workout today with equal work to equal rest on a triplet. This one is a pumpy way to start the week and will wreak havoc on the forearms. The style of this workout is classic in construction with a 20:00 AMRAP of 30 Pull-Ups, 20 Bench Press, and 10 Power Snatches. Ideally this is done as half the reps for each partner on each round in order to keep the workout moving and managing rest between partners relatively seamlessly. The expectations are quick sets of 5-10 reps on pull-ups for the majority and sets of 15 for our top athletes, then unbroken reps on the Dumbbell Bench Press before tackling 5 Power Snatches each to finish off each round. We should be looking to keep each movement completed in under 1:00 to accomplish more than 6 rounds combined of this triplet per team.

metcon: "This Is SPARTA!"

Complete as many rounds as possible in 20 mins of:

30 Pull-ups

20 Dumbbell Bench Press, 50/35 lbs

10 Power Snatches, 155/105 lbs

accessories:

10 rounds for quality of:

2 Supinated Strict Chest-to-bar Pull-ups

2 Strict Ring Dips

Rest 1 min