5 Power Snatches, pick load

* Every 1 min for 10 mins.

+20 lbs total from week 2.

Use lightweight that can be cycled smoothly for 5 Touch and Go reps.

This is an Open Barbell Cycling Prep. We want this to be light and fluent where athletes focus on controlling the weight, good breathing patterns, and consistent form from start to finish. The goal should be to keep the first and last sets looking the same (smooth and controlled).

New athletes should start with just a barbell, while advanced should stay somewhat conservative since we will be working up in weight as the cycle progresses. It is better to play it safe and make all the lifts than going too heavy and losing the stimulus.

Ideally 5 touch and go reps should take around 15-20 seconds to complete, so athletes should have plenty of time to chalk up and be prepared to go on the start of the next minute.

Record each UNBROKEN set as 1 of your scores for load

If athletes feel like they can go heavier than their first time then look to add 5-20lbs, or stay the same if still needing some work.

For time:

0:00-5:00:

10 Toes-to-bars

10 Burpee Broad Jumps, 4/3 ft

10 Toes-to-bars

10 Burpee Broad Jumps, 4/3 ft

10 Toes-to-bars

— then —

5:00-10:00:

10 V-ups

10 Burpee Broad Jumps, 4/3 ft

10 V-ups

10 Burpee Broad Jumps, 4/3 ft

10 V-ups

— then —

10:00-15:00:

10 Toes-to-bars

10 Burpee Broad Jumps, 4/3 ft

10 Toes-to-bars

10 Burpee Broad Jumps, 4/3 ft

10 Toes-to-bars

Log your total working time of all 3 sections combined and include your individual section splits in your notes.

TARGET SCORE
Target time each set: 2-3 minutes
Time cap each set: 4 minutes
Large Class Target time each set: 2-3 minutes
Large Class Time cap each set: 4 minutes

STIMULUS and GOALS
Stimulus is steady pacing and moderate intensity across the entire workout. This workout is meant to be a challenge for athletes to push for a consistent effort on the toes to bar while using a maintenance pace through the burpees. The core and breathing will be under heavy duress, so athletes need to focus on getting their breathing under control during the break.

In the middle set, we are swapping out the toes to bar for V-ups to lessen the volume due to the CrossFit Open