Wednesday May 6th

2 Sets
1:00 Row (or other cardio as choice)
5 Inchworm Push-Ups
20 Bear Plank Shoulder Taps
10 Deep Lunge Mountain Climbers
10 Crossover Box Step-Overs
5 Box Jumps
Specific Warm-Up
2 Sets
9/7 Calorie Row
6 Hang Muscle Snatch
6 Snatch Grip Push Press
4 No Jump Burpees
4 Box Jump Overs
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Bench Press Barbell to the Rack
5 Bench Press @ 40-50%
3 Bench Press @ 50-60%
3 Bench Press @ 60-70%
2 Bench Press @ 70-75%
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Then Load to Working Weight on Barbell.

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10:00 EMOM
1 Bench Press @ 80%+
Increase loads to a strong single across the EMOM. Every rep is completed above 80% of 1RM Bench Press. Tempo: 20x1 (two-second controlled descent, no pause at the chest, explosive drive to lockout)
Modifications:
Level 1: 3 Reps @ 6-7 RPE across ... same tempo discipline, loads that allow consistent and quality positions across all 10 sets

Prep and Primer (After the Bench Press)
2 x 3 Power Snatch, light (S1) / moderate (S2)
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9/7 Calorie Row
5 Burpee Box Jump Overs
3 Power Snatch @ Working Loads
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For Time:
2 Rounds
30/24 Calorie Row
24 Burpee Box Jump Overs
18 Power Snatches
*Burpee Box Jump Overs can be Lateral or Facing
Time Cap: 18:00
Score = Time
Box Height: 24/20in
Barbell: 115/75lb, 52/34kg

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// SCALING TIERS
LEVEL 2
For Time:
2 Rounds
24/18 Calorie Row
18 Burpee Box Jump Overs
15 Power Snatches
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in

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LEVEL 1
For Time:
2 Rounds
18/14 Calorie Row
15 Burpee Box Step-Overs
12 Low Hang Power Snatches
Barbell: 65/45lb, 30/20kg
Box Height: 20/16in (if available)

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MASTERS 55+
For Time:
2 Rounds
20/16 Calorie Row
15 Burpee Box Step-Overs
15 Power Snatches
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
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OBJECTIVES, STIMULUS & STRATEGY
GOALS
12:00-15:00
STIMULUS
All-Out Fitness Sprint / Negative Split
RPE
10/10
PRIMARY OBJECTIVE
Make round two faster than round one, this is the race within the workout and the defining measure of how well athletes managed their effort.
SECONDARY OBJECTIVE
Finish strong on the barbell in both rounds, cycling the Power Snatch with confidence and leaning into the final reps.
Workout Strategy
"Blackhawk" rewards athletes who have the discipline to hold back just enough in round one and the competitive fire to empty the tank in round two. The row should be strong but not a sprint, men targeting somewhere in the 1250-1450 cal/hr range and women pulling closer to 900-1100 cal/hr will get the work done efficiently without burning the engine from the get go. The Burpee Box Jump Overs should be consistent and rhythmic throughout round one. Find a cadence and hold it rather than surging and slowing. When athletes reach the Power Snatch in round one, this is the first opportunity to start pressing the pace. Sets of 5-5-4-4 or even 6-6-6 if the load allows is the target. When round two starts, that is the shift, athletes should feel the urgency increase on the rower, hold that intensity through the burpee box jump overs even as they accumulate fatigue, and make the final 18 Power Snatches sting. Touch and go cycling on the barbell is the goal for as long as possible. When singles become necessary, keep the rest windows to 3-5 seconds and keep the bar moving. The athletes who have the most grit in round two are the ones who will finish in the 12:00-15:00 window.
Movement Modifications
Calorie Row: Bike Erg (same calories) / Ski Erg (same calories) / Echo Bike 26/20 Calories) / 400m Run per round
Burpee Box Jump Overs: Burpee Box Step-Overs (same rep count) / Reduce box height as first adjustment / Lateral Burpees over the box without jump if needed
Power Snatch: Reduce load as first adjustment / Hang Power Snatch / Dumbbell Power Snatch alternating / Kettlebell Snatch

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