Every 4 mins for 20 mins do:
Run, 200 m
10 Lateral Burpee Over Bars
5 Power Snatches, 135/95 lbs

Quote of the Day

If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all. – Michelangelo


5 round interval workouts, with rounds starting every 4 minutes
Ideally rounds are taking 2:30 or less, giving athletes 90 seconds to recover before the next one begins
If athletes choose, they may perform 14/10 Cal. row or bike


No need to stand to full extension
Two foot jump over the bar
modification – regular burpees


Choose your “Isabel” weight today
Something you could string small sets together with, but will likely complete as singles within the workout
modification – hang power snatch, DB snatch (x5 es, alternating), x15 KBS


Score is the slowest of the 5 rounds
Stagger by 2 minutes if short on rowers


With the score being the slowest round today, we want to find a sustainable pace
Establish the first round as your slowest round and look to improve by as little as 1 second each time
Starting a touch slower than you want to (around 80-85%) keeps you in control for the remaining 4 rounds
Gradually increase your pace with each round, finishing with your strongest round in round 5
Find a steady moderate-fast pace on the first two movements and work through 5 good looking singles on the barbell