“The only difference between feedback and criticism, is how you hear it.” – Tim Grover

Every 5 mins for 20 mins do:

20 Alternating Dumbbell Snatches, 50/35 lbs

40 Air Squats

20/15 Row or Bike Calories

Looking to push the pace in this interval conditioning piece
Athletes should choose weights and/or rep schemes that allow them complete the 3 movements in 3:00 – 3:30
This allows for at least 1:30 – 2:00 of rest before the next round
Record all round splits, as the score is the slowest of the 4 rounds
Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00
With time included for a stagger, this workout will take 22 minutes to complete

Alternate arms on every rep for a total of 20
Both heads of the bell should touch the ground on every rep

Stagger by 2 minutes if short on rowers

Whenever there is rest built in, we’re looking to push the pace
With the score being the slowest of the 4 rounds, move with urgency, but choose a speed in round 1 that you see yourself maintaining or improving upon
It may be helpful to declare your first round your slowest round and look to ever so slightly improve with the following three rounds

If you see yourself quickly breaking the dumbbell snatches later on, do that from the first round:
1 Set: 20
2 Sets: 10-10

Prioritize a fast transition into the rower/bike
Having the screen on and straps set where you want them can help you get started fast on the machine