"Two For The Show" [TEAM VERSION]
[TEAMS OF 3]
5 Rounds Each x AMRAP 2:
"X" Power Snatches (95/65)
Max Calorie Bike Erg
Round 1: 18 Power Snatches
Round 2: 15 Power Snatches
Round 3: 12 Power Snatches
Round 4: 9 Power Snatches
Round 5: 6 Power Snatches
* One Teammate Does Full 2 Minutes, Then Switch
* All Teammates Do 18, Then 15, Then 12…
ANAEROBIC CAPACITY
KG | (43/29)
Age Group
13-15 & 55+ | (75/55)
KG | (34/25)
AMRAP 2:
15 Power Snatches
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 2:
12 Power Snatches
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 2:
9 Power Snatches
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 2:
6 Power Snatches
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 2:
3 Power Snatches
Max Calorie Echo Bike
Barbell: (115/85)
KG | (52/38)
With twice the amount of rest, look to move VERY quickly during your 2:00 work windows. Choose a barbell weight that you can complete in 1-2 quick-moving sets each round.
Score: Bike Calories
Intended Intensity: RPE 9
Target Loading: Light-Moderate (45-55% of 1RM Power Snatch)
Fitness Attribute Improved: Anaerobic Capacity
Target Score: 240-480 Calories
Bar Path Close to Body
Bar should stay close to the body throughout the pull.
Keeps the lift efficient and protects the lower back.
Aim to complete the snatches unbroken whenever possible, breaking only if needed.
Work at the fastest pace you can on the bike after completing your snatches. We are aiming to induce high levels of fatigue in the body to train it to process metabolic waste buildup.
During your rest periods, try to keep moving for the first 1-2 minutes. Walk around, shake it out, and keep blood moving in whatever way you need. Then feel free to sit and control your breath for the final 2 minutes of the rest interval.
POWER SNATCH
Reduce Loading/Reps
Double Dumbbell Hang Power Snatches (35/25)s
Kettlebell Swings (53/35)
Power Cleans (135/95)
BIKE
Echo Bike
Row
Ski
Treadmill/Runner
Have athletes keep the monitor on and running, total calories on the bike at the end will be their score.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
(9-21 minutes)
Snatch | tell, show, do, check
N/A
(21-27 minutes)
Practice Round
Break
Workout adjustments if needed
(27-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Posterior Pump
3 Supersets:
15 Rower Hamstring Curls
30 Second Bench Reverse Hyper Hold
Rest 1-2 Minutes Between Supersets
Mindset
Lao Tzu
"At the center of your being you have the answer; you know who you are and you know what you want."
Deep down, you already know your true self and desires; trust your inner wisdom.
