2024-08-10

• Overview: We have 10 rounds of work that includes monostructural work with some barbell and gymnastics. These combinations of movements make our breathing and heart rate key from the start, we want to manage them so that we don't blow up too early. Grip will also play a role today, plans for breaks and sets will be a difference maker for both of these points.
• Calorie Bike Erg: About 1:15 or less of work.
• Power Snatches: Weight should allow for steady singles or small cycled sets.
• Rope Climbs: All sets should be completed in 2:00 or less.
• Score: Time to complete all work. Add 1s per rep not completed if time capped.

• Athletes that are confident on the barbell in part one may choose to cycle this bar in 1-2 sets each round, keeping in mind that the rope climbs coming will be impacted by how we choose to cycle the bar.
• We should come into this one intending to use the bike as a pacer and recovery time for our arms and grip, allowing us to maintain a pretty consistent effort on our barbell and our rope climbs as the workout progresses.

20/16 CALORIE BIKE

• Reduce Distance
• 1:15 Time Cap
• 20/16 Calorie Row
• 15/12 Calorie Ski
• 200m Run
• 1:15 Effort on Air Runner/Treadmill

POWER SNATCHES

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

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

TEAM VERSION
[TEAMS OF 3]
AMRAP 7:
30 Power Snatches
15 Rope Climbs
Max Calorie Bike Erg

AMRAP 6:
24 Power Snatches
12 Rope Climbs
Max Calorie Bike Erg

AMRAP 5:
18 Power Snatches
9 Rope Climbs
Max Calorie Bike Erg

AMRAP 4:
12 Power Snatches
6 Rope Climbs
Max Calorie Bike Erg

AMRAP 3:
6 Power Snatches
3 Rope Climbs
Max Calorie Bike Erg

Barbell: (115/85)
Rope: (15')

Score: Total Calories

1 Round:
5/4 Calorie Bike Erg
2 Power Snatches
5/4 Calorie Bike Erg
1 Rope Climb