Keep it Simple

17.1 does not have too many nuances to it. That doesn’t mean it is easy. That doesn’t mean it is easy!!! This one is a huge metabolic piece, i.e. heavy hard respirations. With that said, you are going to be challenged mentally here. Everything in your body is going to be telling you to stop. Don’t fall for it! It’s a trick! Everyone we have seen so far has recovered rather quickly afterwards. This means breathing is high but muscle fatigue is not as high. Which also truly means: You can always do one more rep on this one!

Know who you are on this workout. If you know you can crush it and you have great cardio and great burpees/box jumps then start at 90% and stay there the whole way. 

If you know burpees are not your strong suit and endurance hits you hard but you still plan on getting a good time start at 80% then ramp up as the workout progresses. 

If your goal is just to finish within the time cap (which that in itself is a very challenging goal) then start slow and build to a big finish. 

Don’t over complicate this workout. With this amount of reps and this high of a metabolic demand you need to keep everything simple. I would even argue that no matter what you do, by midway through the workout your body is going to revert back to whatever it feels most comfortable doing. So find what feels best for YOU. What type of snatch feels best for you. What type of box jump over works best for you and stick with it. This is truly a workout where you need to find that flow state and just move without too much over thinking. 

17.1 Warmup

Start with ensuring movement is as optimal as possible. Banded lat stretches, inch worm to cobra pose stretch. 

Then move on to warming up the entire system. A light circuit of AirDyne for about 10cal then 10 “up downs” (burpee without the push-up or jump), and 10-20 double unders. Do 3 Rounds

Then turn the heart rate and breathing up to get it primed for the workout

3 Rounds
Row 30 seconds fast but with the damper setting at a low 1-4
15 light Kb swings
5 burpee box jumps
Go hard and fast and rest as needed between each round

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