Reminder that whenever we have interval training, especially when it is an equal work to rest ratio, the intention is that the intensity should be very high (higher than it would be for a 12:00 minute AMRAP in this case). Higher intensity = Higher power = faster track to results! This means you will benefit more from scaling appropriately to keep that intensity high, rather than trying to go Rx just for the sake of going Rx. In today’s WOD, scale to a lower # of DU’s or to Single-Unders, and scale barbell weights so that you can really give it your all in each of those 4 minute intervals.
“On and Off”
3 Rounds of 4:00 work, 4:00 rest
Record total REPS for each of the 3 AMRAPs (45, 42, 39 reps/round)
15 Power Snatches (75/55)
12 Power Snatches (75/65)
9 Power Snatches (115/80)
Lax Ball Calf Smash
Lax Ball Plantar Smash
At least 1 min on each – more if you can!