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* Three 5-min AMRAP’s with a “long” 5-min rest. Just enough recovery to bring the fire for the next AMRAP! We can push the threshold here.

* As we tackle each AMRAP, the load decreases and the repetitions go up. It will get very grippy.

* After the row, we are looking at ~3:00 of Double-Under/Snatch work

* Each round of the DU/PS round is designed to take about ~1:00. Have your athletes consider this when selecting the load. The loading descends from moderate to very light.


* If we normally Row the RX distance of 500/400m but it takes longer than 2:00, today may be a day to pick a shorter distance. We are striving for ~3:00 of work on the DU and Power Snatch.


* 30 Double-Unders unbroken takes ~:20.

* We can consider the stimulus of the Double-Under more of an annoyance than something that really challenges.

* Today, our athletes should shoot for a modification that will keep the jump rope work under :30. If we over shoot, this workout will become a Double-Under workout, which isn’t the intent.

* We won’t be giving too much focus to the Double-Under (and Row) today, but it will be touched upon in the General Warm-Up


* Most focus will be spent on the Power Snatch technique and loading.

* For all three AMRAP’S, select loads that could all be performed unbroken when fresh, but will likely be broken up in 2-3 sets as grip starts to fatigue.

“I Will Survive” (3 Rounds for reps)

“I Will Survive”


Buy-In: 500/400 Meter Row

30 Double Unders (60 Singles)

5 Power Snatches

Rest 5:00


Buy-In: 500/400 Meter Row

30 Double Unders

10 Power Snatches

Rest 5:00


Buy-In: 500/400 Meter Row

30 Double Unders

15 Power Snatches


Bike 800/600m

RX+- M- 135/95/75#. F-95/65/55#

RX- M – 115/95/75# F- 75/65/55#

50-59- M- 75/65/55#, F- 55/45/35#

60+-M- 75/65/55#, F- 55/45/35#, 400/300 Row, 60 Singles

Basics-300 Row, 20 Singles,

10 PVC/BB Snatch