Dropped into the 5AM class to get the workout out of the way because I have a vet appointment with Tucker this afternoon. My back is pretty tight from all of those deadlifts yesterday. Thankfully, today’s DB snatches were from the hang, not from the ground.

3 rounds for time:

  • 35 Cal Assault Bike
  • 40 Alt DB Hang Snatch (50#)

*Rest 2 minutes between each round.

I knew the 35 cal on the bike was going to be the tough part of this workout for me. I tried to keep the watts between 400-500 the entire time, but the last round, I definitely slipped into the 300s. For the first round, the bike took me 1:45 or so. In the last round, it was 2:30. DB snatches were 26/14 each round switching midair.

My times for each round were 4:19, 4:46, 5:11.


Went to the 8AM class to get this one out of the way. We did a WZA online qualifier workout, which was fun although “AMRAP” was a misnomer in this case 🤣

16 min AMRAP:

  • 40 Alt DB Snatch (50/35)
  • 40 Pull-ups
  • 30 DB Burpees
  • 30 C2B Pull-ups
  • 20 Devil’s Press
  • 20 Bar Muscle-ups

I did all 40 snatches unbroken. Then, I split the pull-ups into quick-ish sets of 10. The burpees were in sets of 5 and the C2B in sets of 6. The Devil’s Press is where all hell broke loose. I was doing 2-3 the entire way having to hook grip the darn DBs so I wouldn’t drop ’em. I got to the bar with maybe :45 to spare and knocked out 5 bar muscle-ups for a total score of 165 Rx.