Workouts

Warm-up & Mobility

Duration: 15:00

A) GET WARM

5:00 Row (Or Any Machine)

*5 Second Hard Effort On The Minute

B) FLEXIBILITY

0:30 Banded Hamstring Stretch (R)

0:30 Banded Hamstring Stretch (L)

0:30 Kneeling Hamstring Stretch (R)

0:30 Kneeling Hamstring Stretch (L)

C) MOTOR CONTROL

1:00 Hurdler's Stretch (R)

1:00 Hurdler's Stretch (L)

0:30 Hamstring PAILs/RAILs Against Rig

D) STABILITY

0:30 Tempo Single-Leg RDLs w/ Pause (R)

0:30 Tempo Single-Leg RDLs w/ Pause (L)

0:30 Staggered Stance Dumbbell Hold (R)

0:30 Staggered Stance Dumbbell Hold (L)

"Love That Dirty Water"

Duration: 30:00

On the 3:00 x 10 Rounds:

3 Hang Power Snatches

400/360 Meter Row

Barbell: 70% of 1RM Power Snatch -

Score: Slowest Round

AEROBIC POWER [LACTATE THRESHOLD]

Enter your 1RM for Power Snatch

STIMULUS

- Overview: With your score being the slowest round, aim for consistency across the 10 rounds. Rounds should take 2:15 or less, giving you at least 45 seconds of rest between rounds.

- Hang Power Snatches: The prescribed weight is 70% of your 1RM power snatch. This is intended to be a moderate-heavy weight you can complete in unbroken sets throughout.

- Intended Intensity: RPE 6-7

- Target Loading: Moderate-Heavy

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 1:45-2:15

STRATEGY

- Consistency is key: Your score is the slowest round, so balance a hard output that you don't burn out from, with coming out too slow in the first interval, and that being your slowest round.

- Row: Aim for a pace you could hold for a 2k effort (around RPE 7-8). It should be hard enough to challenge you, but smooth enough that you can hit consistent splits for all 10 rounds.

- The transition in and out of the rower will matter, especially as you fatigue in later rounds. Be intentional.

SUBSTITUTIONS

HANG POWER SNATCH

- Reduce Loading

- Power Snatches

- Hang Dumbbell Power Snatches

- Hang Squat Snatches

- Kettlebell Swings

- Hang Power Cleans

400/360 METER ROW

- 300/250m Ski

- 800/720m Bike Erg

- 20/18 Calorie Echo Bike

- 400m Run

- 1:30 Effort on Treadmill/Runner

- 25 Shuttle Runs (1 rep = 10m)

MOVEMENT PREP

Build to Hang Power Snatch Weight

2 Rounds:

2 Hang Power Snatches

100m Hard Row [8-9]

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