Complete as many rounds as possible in 5 mins of:
27 Power Snatches, 95/65 lbs
27 Burpees
27/21 Bike Calories
** Rest 5 mins
Complete as many rounds as possible in 5 mins of:
21 Power Snatches, 115/85 lbs
21 Lateral Burpee Over Bars
21/15 Bike Calories
** Rest 5 mins
Complete as many rounds as possible in 5 mins of:
15 Power Snatches, 135/95 lbs
15 Bar Facing Burpees
15/12 Bike Calories
WORKOUT BRIEF
DESCRIPTION
25:00 workout.
Scoring – total amount of rounds and reps
Log Rounds & Reps for each separate AMRAP
POWER SNATCH
This will be a GRIP-FEST for AMRAPS 1 & 2, and steady singles for AMRAP 3.
The lower back is likely to feel it too. Lots of bending at the hip today!
We have increasing loads and descending reps across each AMRAP:
1) 27 reps = 95/65 — 2) 21 = 115/85 — 3) 15 = 135/95
Time spent here will fall between 1:00-2:00 for each.
BURPEES (all three variations)
Each AMRAP presents a more challenging variation, but the good news is…the reps go down!
Each variations of Burpees will average ~:90 give or take :30.
ASSAULT BIKE
Yikes!
27/21 Cals = 2:00-3:00
21/15 Cals = 1:30-2:00
15/12 Cals = ~1:00
There’s not much to say about this, outside of…yikes! Choose your calories wisely and a number that will push you to finish within the 5:00 AMRAP. This will be a harder option than selecting too many calories and not getting close (less incentive to push).
EFFICIENCY TIPS
For the Power Snatch – dropping and resetting is easier on the posterior chain (hamstrings and spinal erectors specifically), than cycling.
Attempt to complete a big set in each round, then massively reduce the reps, and finally go to singles. We have to keep moving in this short 5:00 AMRAP. But, with short scheduled breaks we can sometimes get to the end quicker than “holding on”.
The burpees will be feel like they’re never ending in the first AMRAP. Telling yourself, “Just one more rep. One more rep,” is an easier way to approach a big number like 27. Breath big at the top of all Burpees. Breathing on the floor is hard.
Assault Bike – Get what you can! Remember, there is a long 5:00 break after the bike. Coming off the Burpee, allow yourself to ease into the bike. Then, push hard and finish strong.
MODIFICATIONS
POWER SNATCH
Decrease Load
PVC/Empty Bar Hang Power Snatches
Alternating Single Dumbbell Power Snatch
BURPEES
Decrease Reps
ASSAULT BIKE
36/27, 27/21, 21/15, Cal Bike Erg or Row
21/15, 15/12, 12/9, Cal Ski Erg
36, 27, 21, Ten Meter Shuttle Runs
400, 300, 200 Meter Runs
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