10 RFT
6 Bar MU
12 double DB c&j 2x22,5/15

AMRAP 6

7 Bar MU
3 power snatch 60/42,5kg

AMRAP 6

5 Bar MU
5 power snatch 70/50kg

AMRAP 6

10 c2b
7 power snatch 50/35kg

No rest btw amraps

7 min amrap

• 7 Bar facing burpees
• 7 Power cleans 40kg
• 7 Shoulder to Overhead 40kg

For Time:
10 Squat Cleans (60%) + 20' HSW
8 Squat Cleans (68%) + 40' HSW
6 Squat Cleans (75%) + 60' HSW
4 Squat Cleans (83%) + 80' HSW
2 Squat Cleans (90%) + 100' HSW

This workout involves a larger amount of handstand walking, where we want to modify accordingly.

There are many ways we can approach, either by modifying the distance of each round, modifying the distances of the later rounds (larger distances), or by giving ourselves a time cap for each walk. No right or wrong approach today, with the underlying stimulus being that we are challenging ourselves with the combination... heavy and challenging barbells with handstand walking.

If we are not handstand walking today, Handstand Weight Shifting (Video) for 10s per every 20' of HSW can be a very effective modification, as can be a simple, yet challenging handstand hold against the wall.

On the squat cleans, athletes are to use a single barbell and change the loads between rounds.

1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift

Deadlift - 225/155

An inverse ladder repetition scheme, where we'll climb in reps on the toes to bar as we descend in reps on the deadlift. Stimulus wise, we are looking for a deadlift load that we could cycle for 21+ repetitions without question. A loading that is on the moderate side, one we could do unbroken all the way through if we truly went for it.

Although difficult to see at first glance, our lats will take the brunt of the fatigue here. As we engage for the deadlift, we fire the lats to keep the bar close. On the kip swing, we absolutely use our lats here as well. What results is a fatigue inside of the kip swing of the toes to bar, resulting in a less powerful pull/push kip. It won't be the deadlifts that slow us to a halt if we reach it... it will instead be the toes to bar in the larger sets as we climb that ladder.

Pacing these repetitions and breaking as you see fit is naturally a large aim of ours, but, as is technique. Those who can hold sound technique especially in the earlier sets will preserve their capacity for when they need it the most - in these final, larger, sets of toes to bar.

Painstorm

20 Burpees
30 Deadlifts 50/30
20 Burpees
30 Power cleans 50/30
20 Burpees
30 Push press 50/30
20 Burpees
30 Jerks 50/30
20 Burpees
30 KBS 32/24
20 Burpees
30 SDHP 24/16
20 Burpees
30 DB Snatches 20/15
20 Burpees
30 DB Snatches 20/15

Max reps at 70%

Warm up(0:00-10:00)
:45 sec slow row
:45 sec active dive bombers

:45 sec mod row
:45 sec active samson

:45 sec fast row
:45 sec active spiderman

Barbell warm up
5 good mornings
5 back squat
5 elbow rot
5 strict press
5 straight leg deadlift
5 front squat

Mobility(10:00-15:00)
Front rack stretch-2:00 min
Child's pose-2:00 min

Skill/Teach(15:00-30:00)
Row-
Range of motion, quick handle return

Thrusters-
Full range of motion, elbows high in front rack

Run through(30:00-35:00)
100m row
4 thrusters

Metcon(15)
“Engine Room”

5 Rounds, Every 3 Minutes:

300/250 Meter Row

9 Thrusters (95/65)

Opt(12)
3x1 jerk
3x6 reverse fly ss w/curls
5x5 hip and back extensions
5x5 ghdsu

Finisher
25 scap push ups
50 rtw
1:00 min quad stretch per

Push Press 3 RM, then 3x3 reps @ 90%

12 min EMOM

1 x thruster, koita etsiä thruster 1 RM, tanko lattialta