“Culture eats strategy for breakfast.” – Peter Drucker

Every 3 mins for 18 mins do:

15/12 Bike Calories

30 Double Unders

3 Power Snatches, pick load

Rounds begin every 3 minutes in this 6-round interval piece (0:00 – 3:00 – 6:00 – 9:00 – 12:00 – 15:00)
You’ll complete the three movements listed and rest until the start of the next 3-minute window
Each round, you’ll build in power snatch weight
Your score for the day is the heaviest set of 3 power snatches
To ensure we have some rest built in, let’s cap these rounds at 2:30

The 3 power snatches can be completed touch and go or as single repetitions
A good starting place for the first round could be around 55-60% of your 1RM snatch
Use one barbell and switch out weights during rest periods

The double under number is designed to be very small
Choose a number or variation that allows you to complete the movement unbroken or under 30 seconds
Movement Subs:
Reduce Reps
45 Single Unders
30 Seconds of Practice

The bike calorie number should be something you can complete in right around a minute
If unable to Bike, complete one of the following:
15/12 Calorie Bike Erg or Row
200 Meter Run

While there is no score as far as our time goes for each round, we want to move with a purpose in order to complete these rounds in under 2:30

Let’s bike at a moderately fast pace to start each round
We’re coming off some rest and are rewarded for higher power outputs when biking for calories
We mentioned in the stimulus section that we should aim to complete the bike in around 1 minute each round
Here are the RPMs that you’ll have to hold to complete the alloted calories in 1 minute:
15 Calories: 70+ RPM
12 Calories: 65+ RPM

Let’s practice picking the rope up quickly following the bike calories
With a small number or reps, aim to complete the double unders unbroken if possible

At the lighter weights in the earlier rounds, you may be able to complete touch and go repetitions
As the weights increase, the 3 reps will likely best be performed as quick singles
Take this movement one round at a time, choosing the cycling option that allows you to move the weight most efficiently