2024-10-26

• Overview: Two triplets today with slightly different loads and reps. We're looking for the first 3 rounds to take no more than 12 minutes to complete, giving you at least 3 minutes to recover. The second three rounds should take about 3:00 to complete as well. In your 3-minute rest, remember to change the load on the barbell.
• Row: 1:30 or less to complete.
• Toes to Bar: About 1:00 or less to complete sets.
• Power Snatches: 1:00 or less. For the first 3 rounds, you should be able to complete these reps unbroken when fresh. For the second 3 rounds (heavier load) you should choose a load that allows you to complete either touch-and-go sets or fast singles.
• Score: Part 1 Time + Part 2 Time

• Your second load on the barbell should be more challenging than the first, but still allows you to move the bar with good form and speed.

ROW

• 1:30 Time Cap
• 15/12 Calorie Ski
• 15/12 Calorie Echo Bike
• 21/15 Calorie Bike Erg
• 250m Run
• 1:15 Effort on Treadmill/Runner*
• 10 Shuttle Runs (1 rep = 25ft down & back)

TOE TO BAR

• Reduce Reps
• Toes To As High As Possible
• Knees To Chest
• Sit-Ups
• V-Ups

POWER SNATCH

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

POWER CLEAN

• Reduce Loading/Reps
• Sub Hang Power Cleans
• Sub Dumbbell/Kettlebell Hang Power Cleans
• Sub Deadlifts (Light to Moderate

TEAM VERSION
"Half The Battle"
[TEAMS OF 2]
3 Rounds Each:
21/15 Calorie Row
12 Toes to Bar
9 Power Snatches (115/85)

Directly Into...

3 Rounds Each:
21/15 Calorie Row
12 Toes to Bar
9 Power Cleans (135/95)

Time Cap: 35 Minutes

* Switch after full rounds

5 Calorie Row
4 Toes To Bar
3 Snatches
3 Power Cleans