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DESCRIPTION

STRUCTURE: During the Build & Technique we can have athletes overload their Power Snatch weight and build to a heavyish set of 3. Then athletes will complete “I GOT OPTIONS” on the 0:00 athletes will complete 9-6-3: Power Snatches and Burpee Box Jump Overs, on the 10:00 12-9-6: Power Snatches and Box Jump Overs, on the 20:00 15-12-9: Power Snatches and Bar-Facing Burpees. Let’s cap athletes at 8:00 for each couplet to allow for at least 2:00 of rest before the next couplet.

STIMULUS: Today’s workout is a Threshold workout.

STRATEGY: Athletes should choose a Power Snatch weight they can complete the first complete in quick singles, the second in 1-3 sets, and the third in 1-3 sets.

SCALING: Athletes should focus on choosing the correct barbell weight to allow them to complete Power Snatches with the above strategy. We will cap athletes at 8:00 for each couplet to allow for 2:00 of rest before the start of the next.

SCORING: Athletes’ will record the time it takes them to complete each couplet. Their score will be the Sum Total Time of all three.

EFFICIENCY TIPS

“I GOT OPTIONS”

-Heavy Power Snatch: athletes should complete Snatches in steady singles and push the pace on the Burpee Box Jump Overs

-Moderate Power Snatch: athletes should pace the Box Jump Overs and hold on for bigger sets on the Snatches

-Light Power Snatch: athletes should pace the Bar-Facing Burpees and hold on for bigger sets on the Snatches

STRENGTH

Power Snatch (10 min to establish)

WOD

“I Got Options” (3 Rounds for time)

“I GOT OPTIONS”

[On the 0:00]

9-6-3:

Power Snatches

Burpee Box Jump Overs

[8 Minute Time Cap]

[On the 10:00]

12-9-6:

Power Snatches

Box Jump Overs

[8 Minute Time Cap]

[On the 20:00]:

15-12-9:

Power Snatches

Bar-Facing Burpees

[8 Minute Time Cap]

*Score = Sum Total Time of 3 Rounds

RX+

M-135/95/75, F- 95/65/55

M 30/24″, F- 24/20″

RX

M-115/75/65, F- 75/55/45

M 30/24″, F-24/20″

50-59

M-95/65/55 F-65/45/35

M – 24″/20″, F-20″/16″

60+

M-95/65/55 F-65/45/35

M – 24″/20″, F-20″/16″ – Step Overs

Basics

9-6-3 each round. PVC/BB

Box Step Overs