2024-07-27

• Overview: Hold onto your hats and barbells for this one! Lots of grippy movements with some short runs mixed in means we want to be careful not to go too hard too fast, but we also don't want to be overly cautious. Let this one get a little spicy in the first triplet knowing your grip gets a slight break in the second, and try to hit the gas at the end to bring it home.
• Runs: About 1:00 of work. Stay relaxed through the arms if able!
• Power Snatches: 1-3 sets for all rounds, the weight is meant to be very light, so that should not be a reason we slow down.
• Toes to Bar: 1-3 sets, 1:00 or less of work.
• Lateral Barbell Burpees: 1:00 or less of work.
• Rope Climbs: Aim for 1 rope climb every :30.
• Score: Time to complete all work. Add 1s per rep if you are time capped.

* Score: Total Time
* Stimulus: Each stations should take about 1 minute to complete. Very light snatch you can cycle within 2 sets.

• Athletes should look to push the pace a little bit on this one, with shorter runs and a lighter bar, we'll be able to move a little bit quicker on those pieces.
• Choose a set plan for your toes to bar, if we are confident in unbroken sets we can try to maintain that, but if we are concerned about our grip fatigue over the course of this workout, breaks are definitely suggested.
• Smooth working pace on the lateral burpees will let us reduce our breathing and heart rate in the middle so that we have some push left for the final round of work and rope climbs.

200M RUN

• Reduce Distance
• 1:00 Time Cap
• 250/225m Row
• 200/180m Ski
• 500/450m Bike
• 300m Air Run
• 12/10 Calorie Echo/Assault

POWER SNATCHES

• Reduce Loading
• Hang Power Snatches
• Dumbbell Power Snatches
• Kettlebell Swings

TOES TO BAR

• Reduce Reps
• Kipping Toes To As High As Possible
• Kipping Knees To Chest
• Sit-Ups/Hollow Rocks
• V-Ups/Alternating V-Ups

LATERAL BAR BURPEES

• Reduce Reps
• Bar-Facing Burpees
• Regular Burpees
• 10/8 Calories On Any Machine

ROPE CLIMBS

• Reduce Height
• Reduce Reps
• 2 Lay to Stand Climb
• 3 Strict Pull-Ups = 1 Rope
• 4 Alternating Dumbbell Plank Rows = 1 Rope
• 5 Ring Rows = 1 Rope
• 5 Toes To Bar = 1 Rope

"Steam Engine"
[TEAM OF 3]
3 Rounds:
200 Meter Team Run
45 Power Snatches
15 Toes to Bar (Each)

Into...

2 Rounds:
200 Meter Team Run
45 Power Snatches
15 Synchro Burpees

Into...

1 Round:
200 Meter Team Run
45 Power Snatches
15 Rope Climbs (15')

Barbell: (75/55)

1 Round:
(If Team - Run Together, Waterfall Through Movements)
100m Run
5 Power Snatches
5 Toes to Bar
3 Later Barbell Burpees
1 Rope Climb