15:00-35:00

2 Sets (New Set Every 10 Minutes)
30 Power Snatches (115/80)
*Every min starting with 0:00 perform 5 Bar Facing Burpees*

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Athletes Notes

TARGET SCORE

Target Time each set: 4-6 mins
Time Cap each set: 8 minutes

STIMULUS
Chip away at the reps and hit the ground running on the burpees. The workout is designed to hurt so push the pace to stay ahead.

WORKOUT STRATEGY & FLOW
Goal for power snatches is to try and hit a big touch and go set off the start. Then once a round has gone through it’s all about maintaining high output. Touch and go or singles are fine as long as you keep moving during the time left in the minute.

For the burpees make sure as soon as the minute changes that you get moving fast and don’t stop. Goal is under 20 seconds.

Make sure to give yourself a 5-10 second buffer before the start of the new round. This way you can breathe for a few seconds and gather yourself before the burpees.

SCALING
The Scaling aim is for athletes to finish within the target time.

Scale to finish near the target score:

2 sets
30 Power Snatches (75/55)
Every min starting with 0:00 perform 4 Bar Facing Burpees
*New Set Every 10 Minutes