8 x 1x clean pull under knee (hang) + 2 x squat clean above knee@75-85%

For time

3 min row (2:00/500m pace)
7 x hang snatch 40kg
3 min air bike (300watt pace)
10 x kb swing 32kg

3 min row (2:00/500m pace)
7 x hang snatch 40kg
3 min air bike (300watt pace)
10 x kb swing 32kg

3 min row (2:00/500m pace)
5 x hang snatch 60kg
3 min air bike (300watt pace)
15 x kb swing 32kg

3 min row (2:00/500m pace)
3 x hang snatch 80kg
3 min air bike (300watt pace)
20 x kb swing 32kg

"Wittman"

Seven rounds for time of:
24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

20 RFT

Athlete a does the first round, Athlete B does the second, Athlete a does the third etc etc etc

• 10m PROWLER push 60kg
• 10m PROWLER backwards drag 60kg
• 5 Deadlifts 100kg
• 5 Strict Press 50kg
• 5 Strict Pullups

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