Focus
- Macro: Gas Pedal
- Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.
- We will also test a 1:00 max-calorie bike, Fran, and Nancy.

- Use the first two sets to increase range of motion and elevate the heart rate.
- The middle two sets aim to help you dial in your technique and bar path. Do not rush this portion of the warm-up.
- In the last two sets, start to increase the barbell load to find your working weight for the workout. This is also a time to practice barbell cycling and play around with the hang muscle snatch vs. the hang power snatch. Both will come in handy during the workout.

Stimulus & Goals
- 7:00-11:00.
- Burpees at a steady pace.
- Light-to-moderate hang power snatches in unbroken sets each round.

Strategy
- Move at a smooth pace through the burpees. Move too quickly, and you will be gassed for the barbell.
- Focus on quick cycling of the barbell and reduce the amount of time you are hanging on to the bar.

Modifications
Bar-facing burpees | Reps, burpees in place, up-downs
Hang power snatches | Load, reps, dumbbell snatches, hang power snatches

- 13:00-19:00 (including rest).
- 800 meters in under 5 minutes.
- Perform each run at a semi-sustainable pace (around 80-90% effort), rather than an all-out effort to recover enough to hit each set in a similar time.
- Push faster if you can. This will be a great place to turn on the afterburners.
- Try to perform this workout with friends or a training partner for more push and drive to move faster. If you don't have someone to complete the workout with, wear a watch and have goals for each interval before starting.

Modifications
Run | 1,600/2,000-m C2 bike, 1,750/2,500-m Echo bike, or 800/1,000-m row

- Rest as needed between sets.
- Increase and decrease weight as needed depending on grip. Expect to be able to go heavier with the normal grip versus the close and wide grip variations.
- Avoid going to failure unless you have a spotter.