"You Got Mossed"
Duration: 25:00
On the 5:00 x 5 Rounds:
15 Power Snatches, 75 / 55 lb
200 Meter Run
15 Lateral Burpees Over Barbell
Score: Slowest Round
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: Choose reps and variations that allow you to complete each station in about 1:00. We're aiming to have about 1:30-2:00 rest between rounds. You should feel winded and very worked at the end of each round, but you should not be lying on the floor after any round... except maybe the last :)
- Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
- Intended Intensity: RPE 8-9
- Target Loading: Light (35-45%)
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 3-4 Minutes
STRATEGY
- These are hard paced intervals. Aim to complete the power snatches in as few sets as possible and with a fast cycle rate.
- Run at an RPE 8, so you don't fatigue too rapidly and are able to come back to the bar and move at the fastest pace you can on the burpees.
SUBSTITUTIONS
POWER SNATCH
- Reduce Loading/Reps
- Double Dumbbell Hang Power Snatches, @dumbbell(35/25)s
- Kettlebell Swings, @kettlebell(53/35)
- Power Cleans, @weight(95/65)
200M RUN
- 1:15 Time Cap
- 250/225m Row
- 200/180m Ski
- 12/10 Calorie Echo Bike
- 500/450m Bike Erg
- 1:00 Moderate Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
LATERAL BURPEES OVER BARBELL
- Reduce Reps
- Lateral Burpees With Step Over
- Regular Burpees
- Same Calorie Row, Ski, or Bike Erg
- 30 Air Squats
TEAM VERSION:
[TEAMS OF 2]
5 Rounds For Time:
15 Synchro Lateral Burpees Over Barbell
200 Meter Team Run
30 Power Snatches
Time Cap: 30 Minutes
- Notes: Partners work together on the synchro burpees and the run, but only one partner works on the barbell while the other rests. The first partner back from the run can begin on the 30 reps. Split reps equally between partners (15 each). Synchronize at the bottom of the burpee.
- Stimulus: VO2 Max [RPE 8-9]
- Target Loading: Light (35-45%)
- Target Score: 18-25 Minutes
MOVEMENT PREP
2 Rounds:
5 Power Snatches
100m Run
5 Lateral Burpees Over Barbell
*Rest 1 Minute Between Rounds