Lactate Threshold
*Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. *
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up together
200m Run 1 min Bike/Row
10 PVC PT, ATW, GM
5 PVC snatch high pulls
5 PVC power snatch
:20 elevated Spiderman & pigeon
5 BB power snatch
5/leg box step-ups
-3 min prep-
SOD
In 15 minutes, Snatch technique (3 lighter singles per set) or build to a challenging Snatch (use your phones to video)
-2 min cleanup & return to board-
WOD Review: 4 min
-3 min prep-
WOD
“Feather Feet”
For time (15 min cap)
30 Box jumps (24/20) (50+ 20/16) (60+ step or jump)
15 Power snatches (95/65) (50+ 65/45)
25 Box jumps
10 Power snatches (115/75) (50+ 75/55)
20 Box jumps
5 Power snatches (135/85) (50+ 85/65)
