Earn Your Fitness, and always wear R.E.D on Friday!
Snatch Wave
10 minute EMOM
Min 1: 3 Power Snatches @ 75%
Min 2: 2 Power Snatches @ 82%
Min 3: 1 Power Snatch @ 85%
*The last minute will have you finish on the 3 reps @ 75% of your 1rm.
**Percentages are based on your 1rm Power Snatch
“The Dude Abides”
2 Sets, For Max Calories
2:00 minute AMRAP
20/16 Calorie Row
-Max Calorie Echo Bike In Remaining Time
Rest 2:00 minutes
2:00 minute AMRAP
20/14 Calorie Echo Bike
-Max Calorie Row in Remaining Time
*Rest 2:00 minutes between sets