<p>Athletes Notes</p><p>TARGET SCORE</p><p>Target Time:sub 6 minutes</p><p>Time Cap:9 minutes</p><p>STIMULUS and GOALS</p><p>How to Pace:PAIN CAVE!!! This is very similar to an event at the 2021 CrossFit Games (we flipped the order of movements and dropped the weight 10 pounds). It is only 1 time through the classic 21-15-9 rep scheme, so BURN IT DOWN!!!</p><p>How it should Feel:GASSY into GRIPPY then into PAIN!!! This one will really push the hurt on the back of the 15s as we approach the 9s. If you get a LACTIC ACID PARTY Then try to push through as much as you can and minimize that rest!</p><p>WORKOUT STRATEGY &amp; FLOW</p><p>Power Snatch: This weight should be LIGHT! This means it takes 3 sets at most on the 21s! 1-2 sets is ideal. Use under 60% of 1RM Power Snatch.</p><p>Echo Bike: You need to MOVE here! IT is only 45 calories total and 1 workout. This means you can open up hot and try to hang on! Do the 21 at 85-90% intensity, 15s at 90-95%, then 95%+ on the 9s!<br />—–Yes, these are the same calories for Men AND Women.</p><p>Flow<br />21 Power Snatches, 21 Calories Echo Bike, 15 Power Snatches, 15 Calorie Echo Bike, 9 Power Snatches, 9 Calorie Echo Bike</p>

<p>Athletes Notes</p><p>How to approach the percentages each day</p><p>Easy to use Max Calculator Spreadsheet</p><p>Demo Videos</p><p>Clean Pull + Power Clean + Clean High Pull + Clean + Push Jerk + Split Jerk</p><p>How to approach the lifts</p><p>Record each set as 1 of your scores for load</p><p>Examples Sets<br />Set 1:<br />1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE<br />-rest as needed-<br />Set 2:<br />1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE<br />-rest as needed-<br />Set 3:<br />1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE<br />-rest as needed-<br />Set 4:<br />1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE<br />-rest as needed-<br />Set 5:<br />1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE</p>

<p>Athletes Notes</p><p>How to approach the percentages each day</p><p>Easy to use Max Calculator Spreadsheet</p><p>Demo Videos</p><p>Snatch Pull + Snatch High Pull + Snatch</p><p>How to approach the lifts</p><p>Record each set as 1 of your scores for load</p><p>Examples Sets<br />Set 1:<br />1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE<br />-rest as needed-<br />Set 2:<br />1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6/10 RPE<br />-rest as needed-<br />Set 3:<br />1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE<br />-rest as needed-<br />Set 4:<br />1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE<br />-rest as needed-<br />Set 5:<br />1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE</p><p>WHAT IS RPE?</p><p>RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE).</p><p>Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3×3 Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE, you use 60-65% of your 1RM that day).</p><p>The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale allows us to be flexible in our training while still getting stronger!</p><p>The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because your new full effort is 105% of your 1RM</p>