8/31/22

– Bike: Athletes will NEED to bike fast today in order to have time for snatches.

– Bike Scaling: If worried about not finishing the bike in any given window, time cap the bike with 15 seconds left in the window and try to get a few snatches or bring down the meters. Both versions will be considered scaled.

– Snatches: Can be power or squat. Loading should not exceed 70% of your heaviest snatch. Athletes should expect to only get a small handful of snatches during each window.

– Note: This is a spin off of the “Shuttle to Overhead” Games workout this year.

– Score: Enter 5 sets of reps. The bike will not count toward your score. If you do not get any snatches, your score will be zero for that round.

– In order to get the bike meters completed and have enough time for some snatches, athletes will need to bike more aggressively than usual.

– Set the damper to something slightly higher than usual and aim to bike at 80+ RPM.

– Singles on the snatches will likely be the quickest way to get your hands on the bar and start chipping away at reps.

– During your rest periods, try to stay standing and shake out the legs instead of sitting and letting the legs get heavy.

1,000/800 METER BIKE

– Reduce Bike Meters

– 500m/400m Row

– 400m/300m Ski

– 400m Run

– 300m Air Run

1,500/1,200 METER BIKE

– Reduce Bike Meters

– 750m/600m Row

– 600m/450m Ski

– 600m Run

– 450m Air Run

2,000/1,500 METER BIKE

– Reduce Bike Meters

– 1000m/750m Row

– 750m/600m Ski

– 800m Run

– 600m Air Run