6/8/22

– Athletes can build or use the same weights across all sets.

– Rest as needed between sets.

– Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.

– Flow: At the 0, 4, 8, 12, & 16 minute marks, athletes will complete a 1,000m bike and 15 overhead squats. In the remaining time of each window, athletes will accumulate as many power snatches as possible until 75 reps have been completed.

– Bike: Completed in less than 2:30.

– OHS: Completed in less than 45s. The bar should feel super light and reps should be completed in unbroken each round. Be sure that the hips FULLY open up at the top of each rep.

– Power Snatches: Athletes should be able to perform big chunks of unbroken sets.

– Score: Time it takes to complete 75 power snatches. If capped, add 1s for every incomplete power snatch.

– With the bike taking around 2 minutes and the overhead squats taking about 30s, you’ll be left with about 90s to chip away at the 75 power snatch reps.

– Think about how you would break up 75 snatches alone, then factor in the added shoulder fatigue from the overhead squats.

– Aim to complete sustainable sets across each round. 7’s or more at a time is a great starting place. You could start with slightly larger sets when fresh then decrease your sets each round or aim to hold the same sets across.

– The bike pace isn’t going to matter as much as the barbell here but we should aim to finish right around the 2:00 mark to buy ourselves a good chunk of time for the barbell.

1,000 METER BIKE ERG

– 500m Row

– 400m Ski

– 400m Run

– 300m Air Run

– 1,000m Echo or Assault Bike

OVERHEAD SQUATS

– Reduce Loading

– Sub Single Dumbbell