Focus
- Macro: Endurance and stamina
- Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
- We will also test Kelly, Andi, and Fight Gone Bad.

- Use the first three sets to move through full range of motion and elevate your heart rate.
- Focus on technique with an empty barbell in the fourth set.
- After finishing the empty barbell work, use the next three sets to build to your workout weight.

Stimulus & Goals
- 200-300 calories.
- Easy-to-moderate bike pace.
- Moderately heavy snatches; athlete chooses load.
- Snatches in :30 or less every 20 calories.
- No more than :30 to complete both snatches and get back to the calories.

Strategy
- Challenge yourself with a moderate to heavy load for these snatches. Consider something 75% or above.

Modifications
Bike, row, or ski | Weighted object carry for distance
Power snatches | Load, hang power snatches, power cleans, dumbbell options

- Use this session to work on barbell cycling. The previous workout was likely mostly singles. This barbell should be much lighter. Focus on moving quickly through your reps and completing the set of 3 in 10 seconds or less.
- Do not increase load if the repetitions are sloppy (i.e., early arm bend, lack of hip extension, pausing at the hips on the return, etc.).

- Choose a plank position you can maintain for at least 45 seconds.
- This workout should take no more than 15 minutes to complete.
- Less experienced athletes should reduce the overall plank time to 2:30 and perform 10 Russian twists during each break.