TARGET SCORE
Target Time each set: 4-5 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE. Work to move through each set at an uncomfortable pace! Don’t settle for mediocre and don’t slow down!

How it should Feel: GASSY! You should be out of breath with all of the intensity and fast cycling rates!

WORKOUT STRATEGY & FLOW
Hang Dumbbell Snatches & Clean and Jerks: We want 1-2 sets here (ideally all unbroken) and to work on our efficiency with cycling the dumbbell!

Bike: Ramp up to an uncomfortable wattage and hold on. We’d like the bike done close to the minute mark

Wall Walks: Finish strong here! Attempt to minimize rest within these!

SCALING
The SCALING aim is to keep intensity up and finish near the target time

Scaling option to finish near the target score:
2 Sets:
15 Hang Dumbbell Snatches (50/35)
12/10 Calorie Echo Bike (OR 15/12 Calorie Assault Bike)
15 Hang Dumbbell Clean and Jerks (50/35)
3 Wall Walks
-rest 1:1 b/t sets-

1 Snatch @ 80% 1RM Snatch
1 Snatch @ 85% 1RM Snatch
1 Snatch @ 85% 1 RM Snatch

2 Snatch Push Press + 1 Overhead Squat x 2 sets @ 75% 1RM Snatch (7.5/10 RPE)
1 Snatch Push Press + 1 Overhead Squat x 2 sets @ 80% 1RM Snatch (8/10 RPE)

* Rest as needed between sets *

Build to heavy single for the day in 5 sets.

**remember that its deload week, so if your body doesnt feel great, keep the loading light. If the pan is hot, do the cooking!

Front Squats
1 Front Squat @ 100-105% 1 RM Clean x 5 sets

*rest as needed in between sets