4/18/2022

Build to Heavy Set of 3

Then…

1×3 @ 90% of Heavy 3

1×3 @ 80% of Heavy 3

– On 3.28.22 we built to a heavy set of 5 (score linked).

– We can use our heavy 5 as a reference point for our heavy 3.

– Athletes must hold onto the bar for all 3 reps.

– Rest as needed between attempts and drop sets.

– Enter your heavy set of 3 and drop set weights.

Prep

– Hit at least 3 warmup sets of 1-2 reps before making first attempt at heavy 3.

– Row: Athlete’s should be able to row at 800 cals per hour pace or faster to row calories as prescribed.

– Power Snatches: Loading should not exceed 50% of your 1RM Snatch.

– Score: Total time.

– Pace there row in a way that will allow you to hold on for bigger sets of snatches.

– Aim to break the 25-20 into 2-4 sets, the 10-15 into 2-3 sets, and hold on for an unbroken set of 5 at the end.

– Be mindful that this workout will get grippy so breaking more than you think in the beginning will help in managing that fatigue early on.

– Keep your transitions smooth and fast.

Prep

5 Calorie Row

5 Power Snatches

Modifications

25-20-15-10-5 CALORIE ROW

– Reduce Calories (20-16-12-8-4)

– Same Calories on Bike Erg

– 20-16-12-8-4 Calorie Assault or Echo Bike

– 20-16-12-8-4 Calorie Air Run or Ski

– 500-400-300-200-100m Run

– 25-20-15-10-5 Burpees