B2.

2+1@barbell, 3x1x[2+1]@last week drop sets 95%, ohs-%, rest btw sets 2min

exercise develops strength, aggression, balance, timing and confidence for receiving the snatch. It allows the practice of quick and precise foot movement in the pull under, a vertical punch up to secure and stabilize the bar overhead as will be done at the end of the snatch turnover, and when done with weights around and above the lifter’s best snatch, builds confidence for pulling low under maximal snatch attempts.

Romanian Deadlift

3 to 4 x 8 @ 2 RIR (60+%1RM DL), rest 2:00-3:00 b/t sets

Deadlift

1 x 3 @ 85%

Handstand push up: strict & kipping

• frog stance
• pike on floor
• pike on box
• negative hspu
• kipping hspu

AMRAP 8 for quality
12 alt. seated DB press
10 hanging alt. single leg raise/ t2b
8-12 handstand/ pike shoulder taps
20m + 20m suitcase carry

3-4sets:

15-20s ON / 40s Off
1) chin over bar
2) ring support
3) hs hold
4) hollow hold

For time

150 Double-unders
50 Toes-to-bars
25 Box step-overs, 24/20″ @ 2 x 22.5/15kg
50 Handstand push-ups
25 Box step-overs, 24/20″ @ 2 x 22.5/15kg
5 Legless rope climbs
150 Double-unders

Target time. < 16:00 CAP 20:00

Pacing. Break movements into sets appropriately and manage your rests to consistently chip away through the workout.
Strategy. Your strategy for a workout like this is simple: Minimise the overall time you are resting (between sets/movements). You can do this with small sets w/ short breaks, bigger sets w/ a little longer rest or a combination of the two (big set or two to start, then chip away at small sets w/ short breaks). A major key to success is to know yourself and make a plan accordingly. Remember to account for forearm/grip fatigue and how that might compound throughout the workout.
Remember that sometimes: just because you can, doesn’t mean that you should. While you might be able to do the first 150 double-unders unbroken, it might make sense to plan a quick break (75 – 75 or 100 – 50) to set yourself up in a good position for the rest of the workout. Regardless of your plan, be sure to break the sets (in all movements) with at least a couple of reps left in the tank each time. The DB box step-overs will tax the grip quite a bit, so make sure not to hold on longer than you should. When you break, place the DBs on top of the box, shake out the arms then get right back into your set.
Manage your rest on the legless rope climbs. You may need to take a little bigger break between reps to ensure you can get up the rope quickly, and avoid the risk of a failed rep.
Look to get through the final set of double-unders in as few sets as possible. If you trip up or need a rest, take one or two deep breaths, then start up again.

Double-under → Reduce reps (75 to 100 reps)
Toes-to-bar → Reduce reps (30 to 40 reps
Handstand push-up → Reduce reps (30 to 40 reps)
Legless Rope climb → Reduce reps (2-3 legless rope climbs + 2-3 regular rope climbs) → ½ length legless climbs → Regular rope climbs

Back squat

4 to 5 x 6 @ 76-80% (2 RIR), rest 3:00 b/t sets

EMOM20:
a) 3-6 (incline) ball up with controlled negative (~2-4s) / lying ball up
b) 10-20 kbs
c) 6-12 no-jump burpee
d) rest

2-3sets:

10+10 bulgarian split squat
40-60s D-ball hold

Snatch

H2 @ 84-89%
2-5 x 2 @ 75%, E2:00

Work up to a relatively heavy double in the 84-89% range, then perform 2-5 back off sets @ 75%
– Drop the bar between each rep, reset and go