3 rounds for time


21 toes-to-bars

7 unbroken power snatches @ 43/30kg (95/65lbs)

7 unbroken hang snatches

7 unbroken squat snatches

Time cap. 10:00 (original 6:00 @ the Games)

– Rest 8:00 before part B –

B) 10 Rounds for time
10/7 (cal) BikeErg
7.62m Handstand walk

Time cap. 12:00

Overview.
Part A is the hopper workout from this year’s Games. It was very grippy (especially after the previous events) and with short time cap + long transitions, it had to be pushed from start to finish to beat the time cap.

Part B is a more straightforward HSW piece where transitions and getting the bike up to pace quickly matter for the final time.

Strategy.
Part A – The toes-to-bars need to be managed from round one. Avoid a big opening set if it leads to long rests before the barbell. Planned breaks will keep grip and midline ready for the snatches.

The barbell is the priority here. Each snatch section must be unbroken, so don’t pick up the bar until you’re ready to finish all 7 reps. Power snatches should be smooth and efficient (you can do no contact but keep the bar close), hang snatches need steady rhythm (if you know how to stay upright and bounce, these will be easier), and squat snatches are where fatigue will show most due the slowest cycle time ( = most time under tension). Take a few breaths before starting each unbroken set, but once the bar is moving, commit to finishing that set.

Part B -> Keep the BikeErg aggressive but repeatable. It’s “only” 10/7 cals/round but avoid sprinting so hard that the handstand walk becomes wobbly. The handstand walk should be confident and consistent each round. Fast transitions and steady pace = fast time.

Debrief.
– How did your TTB strategy affect the barbell?
– Were you ready before picking up the bar for each unbroken set?
– Which snatch variation became the biggest limiter?
– In Part B, did your bike pace help or hurt the handstand walk?
– Where did you lose the most time: transitions, failed reps, or rest before starting?
– What went well overall and what can you improve next time?

Movement options.
Toes-to-bars →> reduce reps (14/round) → Toes-to-rings → V-ups → ab-mat sit-ups
Snatch variations →> reduce reps (5) → 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Weight you can handle for unbroken sets.
BikeErg → >Air/Echo bike, SkiErg, Row for same calories
Handstand walk → >2-3 Wall walks → 25’/7.62m Seal walk