3 Power Snatch @ 6/10 RPE Power Snatch
2 Power Snatch @ 7/10 RPE Power Snatch
1 Power Snatch @ 8/10 RPE Power Snatch
1 Power Snatch @ 9/10 RPE Power Snatch
1 Power Snatch @ 10/10 RPE Power Snatch

3 Power Clean @ 6.5/10 RPE Power Clean
2 Power Clean @ 7/10 RPE Power Clean
1 Power Clean @ 8/10 RPE Power Clean
1 Power Clean @ 9/10 RPE Power Clean
1 Power Clean@ 10/10 RPE Power Clean

1 Deadlift @ 6/10 RPE Deadlift
1 Deadlift @ 7/10 RPE Deadlift
1 Deadlift @ 8/10 RPE Deadlift
1 Deadlift @ 9/10 RPE Deadlift
1 Deadlift @ 10/10 RPE Deadlift

TARGET SCORE
Target Time each set: sub 3 minutes

Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace:
CHALLENGE! moderate to moderate high pace. Rest time between rounds should allow enough recovery to apply a strong effort each round. Effort will increase across movements with a moderate pace row increasing to a moderate high pace on the burpees. Goal is to score the same across rounds or slightly faster with each round.

How it should Feel:
GASSY! Push harder than you think. Keep your equipment close to cut down on transition time.

WORKOUT STRATEGY & FLOW
Row: 90 seconds is the goal with putting a 2:00 cap on it. Pacing should be around the faster end of moderate (not a sprint but not slow).

GHD’s: Non-stop! Snap your hips and arms on every rep.

Burpee Over Rower: Pacing should be aggressive since a 3 minute rest will follow. I want these to be sub 30 seconds.

SCALING
The SCALING aim is for consistent times across.

Scaling option to finish near the target score:
5 Sets
25/20 Calorie Row
15 GHD Sit Ups
10 Burpee over rower
-Rest 3 minutes b/t sets-