4R
-3 Clean reverse deadlift (RDL) into extension + 3Hang (squat) Clean ( bar-50% 1RM)
Then:
3 minutes- burpee box overs (24/20in)
3 minutes- power cleans (155/105lbs)
3 minutes- turkish get-ups (40/25lbs)*
-3 minute rest-
2 minutes- burpee box overs
2 minutes- power cleans
2 minutes- turkish get-ups
-2 minute rest-
1 minute- burpee box overs
1 minute- power cleans
1 minute- turkish get-ups
* it will be helpful to review TGU if you don’t have much experience with them.
Surprise warm up fun…. then
4R
– 10 minute Row with rate increase
– 4 minute easy row
Row five 10 minute pieces for distance.
Row the first four minutes of each @ 22 spm. Then three minutes @ 24 spm,
two @ 26 and
one @ 28.
Row for four minutes at light pressure during the rest period. Your buns will likely hurt. If you need to come off the rower during the rest, then keep track on the gym clock.
The time at 22 and 24 spm are where you need to dial down the power efficiency of your stroke
-Systems check 2*
(10 squat, 10 pushup, 10 burpee TTB, 10 burpee pull up)
*Remember Systems check is not for time. Try to work through movements as smoothly as possible with high virtuosity.
16 min EMOM
-3 pull ups
-3 dips
*Remember if you have achieved a muscle up then this trumps the pull ups and dips
Bridge work
4R
– 3 Snatch Behind the neck push press (BNPP)+ 3 OH squat
– 5 Snatch squat press (behind the neck with -2 second pause overhead per rep)
Partner WOD
10 min AMRAP
-20 single arm snatch use DB or KB
-200m waiter carry
-200m sandbag carry
-200m farmer carry
-100 double unders. Each partner must do at least 15 before you can continue
With a partner complete the following for time:
-100 pistols/ (scale to weighted lunges with db or KB in front rack)
other partner must be in a handstand hold for reps to count. switch as needed
-100 kettlebell swings 53/35lbs
Other partner must be in a hanging L-sit or hanging tuck hold for the other to be completing reps, partition and switch as desired.
-400 double unders partition reps as needed. one partner works at a time
One partner may not do more than 80 reps before switching. Each partner must do a minimum of 20 double unders before switching.. Yes, even if it is one double under at a time. no singles!