Monday August 16, 2021By Erik Zeyher / August 15, 2021 “Passion first and everything will fall into place.” -Holly Holm Primer:3x 9 Air Squats | 7 Push Ups | 5 Pull Ups or 10-15s hold above bar or 5 KBS5 x Muscle Snatch + Overhead Squat + Snatch Balance + Hang Squat SnatchMobility: Extended Arm Lizard Pose Saddle StretchStrength: Power SnatchBuilding to a moderately heavy doubleWOD: 10 Rounds For Time8 Ground to Overhead @ 95/6510 Bar Facing BurpeesTime Cap 15 Minutes Dumbbell version: 10 Rounds For Time8 Double DB Snatches @ 50/3510 DB Facing BurpeesBulletproof shoulders: 10 Rounds For Time8 Deadlifts @ 135/9510 Top Up Burpees Bodyweight: 10 Rounds For Time200 Meter Run10 Burpees Stimulus: Pacing Threshold. This is Open workout 20.1. It’s a great test of capacity and we’ll be using this over the next 8 weeks to improve snatch strength, cycling and pressing and burpee capacity. Use this to learn where you are today. Know your time for this workout. Strategy: This workout is all about your maximum sustainable pace. Rounds 1-5 are a buy in and rounds 6-10 are the actual workout. Going out too hot will make for a long workout as seconds tend to disappear in this workout. Know realistically what you can hold across 10 rounds in order to be consistent. Let’s look to hold even split times and keep moving, once you’re done with the 5 round know your split time. Also take note that the total volume is 80 power snatch and 100 Bar Facing Burpees. There are a few different ways to break this up: Unbroken Snatches. How fast can you go on the burpees2 Sets of snatches. Recover on the burpees3 Sets of snatches or ground to overhead. Recover on the burpeesBurpees should be quick down and up and slow over the bar. Also realize that transitions do matter, let’s get started on the barbell right away. Mindset: Quick Transitions and Keep moving. Let’s go in with the mindset of getting back on the bar and keep moving as much as possible.