“If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb
For time: 3 rounds of:
7 Power Snatches, 75/55 lbs
7 Toes-to-bars
7 Box Jumps, 24/20 in
— then —
50/35 Row / Bike Calories
— then —
3 rounds of:
7 Power Snatches, 75/55 lbs
7 Toes-to-bars
7 Box Jumps, 24/20 in
— then —
50/35 Row / Bike Calories
— then —
3 rounds of:
7 Power Snatches, 75/55 lbs
7 Toes-to-bars
7 Box Jumps, 24/20 in
GENERAL
Separated by efforts on the bike/rower, we have 3 rounds of 3 movements for 3 times through
You’ll complete all three rounds of snatches, toes to bar, and box jumps before moving on to the bike/row calories
Your score is total time it takes to complete the workout
We expect this workout to take between 15-25 minutes to complete
POWER SNATCHES
The power snatch comes from the floor and is designed to be very light
This should be a load that you can complete ideally unbroken each set
TOES TO BAR
With a small number of reps each time, choose a variation or rep scheme that allows you to complete the 7 toes to bar in 1-2 sets each round
Movement Subs:
Reduce Reps
Feet as High as Possible – consistently
Knees to Elbows / Chest / Waist
BOX JUMPS
With these being regular box jumps, let’s stand to complete extension on top of the box at the finish of each rep
BIKES/ROWERS
If you’re short on bikes, stagger heats by 4-5 minutes
If unable to Bike/Row, complete one of the following:
Equal Calorie Echo Bike, or Bike Erg
800 Meter Run
STRATEGY
SNATCHES AND TOES TO BAR
We have a light weight and low reps on the barbell
That being said, let’s see if we can complete the power snatches in 1-2 sets
The same goes for the toes to bar, as the smaller rep scheme enables us to push the limits for big or unbroken sets
Try to go 7 straight or maybe even a quick 4-3
BOX JUMPS
Use the box jumps as your pacer in order to allow for bigger sets on the first two movements
Since we’re not holding onto anything on the box jumps, we can simply keep moving here, finding a pace that supports strong snatches and toes to bar
BIKE/ROW
Expect to spend around 2:30-4:00 minutes on the bike/row for the 50/35 Calories
The main goal here is to keep the second bike/row the same speed with 10 seconds of the first bike
If we’re able to do that – there’s a great chance we paced it out effectively
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