"Now & Later"
Duration: 30:00
3 Rounds For Time:
1,000/900 Meter Row
20 Hang Power Snatches, 75 / 55 lb
30 Lateral Burpees Over Barbell
• Rest 2:00 Between Rounds
Time Cap: 30 Minutes
Score: Total Time (Including Rest)
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This interval workout will tax your posterior chain. Choose reps/weights that allow you to complete rounds in 8:00 or less. The breakdown is no more than 4:00 on the row, and 4:00 for the combination of snatches and burpees.
- 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 6-7
- Target Loading: Light (35-45%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 24-28 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- The row will fatigue your grip for the hang power snatches. Don't allow yourself to move with poor movement patterns. If you grip is tired, take a break, which may be a good strategy anyway to allow for a fast pace on the burpees.
- Burpees Over Barbell: Stay low to the ground throughout your reps. You do not need to stand all the way up.
SUBSTITUTIONS
1,000/900 METER ROW
- 5:00 Time Cap
- 800/720m Ski
- 50/40 Calorie Echo Bike
- 2,000/1,800m Bike Erg
- 800m Run
- 4:00 Moderate Effort on Treadmill/Runner
HANG POWER SNATCH
- Reduce Loading/Reps
- Power Snatches
- Hang Double Dumbbell Power Snatches, @dumbbell(35/25)s
- Alternating Dumbbell Snatches, @dumbbell(50/35)
- Kettlebell Swings, @kettlebell(53/35)
- Hang Power Cleans, @weight(95/65)
- Deadlifts, @weight(135/95)
LATERAL BURPEES OVER BARBELL
- Reduce Reps
- Lateral Burpees With Step Over
- Regular Burpees
- Same Calorie Ski or Bike Erg
- 60 Air Squats
MOVEMENT PREP
1 Easy Round:
200m Row
3 Hang Power Snatches
2 Burpees Over The Bar
1 Fast Round:
200m Row
3 Hang Power Snatches
2 Burpees Over The Bar