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STRUCTURE: Athletes will do 21 Power Snatches, 21 Lateral Burpees over the Bar and 21/15 Calories on the Bike.

STIMULUS: “18 AT LAST” is a Pacer workout.

STRATEGY: Today, let’s encourage athletes to choose a weight for the power snatches that they can complete in 2-3 sets each time. Burpees should be continuous, just keep moving. Try to keep low on the jump over bar.

SCALING: Athletes should choose a barbell load that they could do for 20 reps unbroken when fresh.

SCORING: Athletes’ score will be Rounds + Reps


18 At Last (AMRAP – Rounds and Reps)

“18 AT LAST”


21 Power Snatches

21 Lateral Barbell Burpees

21/15 Calorie Assault BIke


27/21 Cal Row or 300m Run

RX+-Same as RX’d

RX -75/55#

50-59 -65/45#

60+ -55/35#, Step over Bar

Basics-9 AMRAP, PVC/BB, Step Over Bar