Every 90s:

5x1 Hang Squat Snatch 60-70%

Of 1RM Snatch

1) 8 Bench Press
2) 6 Weighted Pull-Up
3) 10+10 Single Leg KB Deadlift
4) 15-25 GHD Sit-Up

rest 1-2min between movements. Scale if needed. Use weights AHAFA, as heavy as form allows.

3 rds for quality, 10 reps each

Romanian DL
Seated DB/KB strict press
Double KB/DB bent over row
Sumo stance goblet squat
banded face pull 35 reps
banded lat pull-down 35 reps

rest 20-30 sec between the movements and 1 min after the round.

4rds
dragon flag 6-8 reps
rest 45-60 sec

CONDITIONING

11 rounds for time:

1 Power Clean @100/70kg
3 High Box Jump 75/60cm
6 TTB

Target: < 10min, unbroken sets

Tailoring Options

Power Clean→ decrease loading, it should be heavy, but doable each round
BoJ→ lower box
TTB→ High Knees

Badasses load the the heavier.

CONDITIONING

EMOM x 12

1) 4-8 D-Ball/Sandbag over Obstacle (chest height)
2) 20m Farmers Carry

Overall RPE 3-4, heavy breathing, but not all out.

Focus on tight movement, Squeeze your butt, squeeze the bar, and avoid arching. YELLOW and ORANGE can build weight as proficiency allows. BLUE and PURPLE+ should push to end at a heavy weight. With any strength movement, the early levels are really focused on familiarity, getting reps, and staying safe. The ability to produce tension is a skill, and comes with time and repetitions.

We want as straight a bar path as possible, and that goes for all barbell movements. The reason for that is pretty obvious, but any horizontal movement wastes energy, and can also decrease leverage (a bad thing). With the press specifically, because the head is in the way, it can be a little more tricky. To avoid catching one on the chin, move your chin back, away, from the bar when initiating the press, then as you are locking out the bar push your head back through to finish the press and get into a stable overhead position.

Warm up of the week:
100m run or :20 airdyne/row
10 jax
10 pik-n-grass
10 squats
10 push ups
10 hip rotations
10 active spidermans
10 pass thru
1:00 min hamstring stretch

Workout(20)
40 ring row-challenge-pull up/c2b
80 air squats-challenge-wallballs-choose weight
40 body builders-challenge-burpees
80 sit ups-challenge-ghdsu
800m run

Opt(15)
4x1 clean
1600m walk/run
3x2 front squat
gym 🐐

Finisher
50 double crunches
1:00 min samson stretch

Mobility/ Open gym

400 m run
+
12-9-6
HPC 60/42,5 kg
burpees

B: 52,5/37,5 kg
O: 42,5/30 kg
Y: 35/25 kg
W: 12/8 kg KB

You’re catching on to this energy system stuff aren’t you? You can tell right off the bat that this one is going to be a little shorter. A little harder. Looking at the movements you can tell they that require lots of power in the sense that there’s little isolation. They’re ‘big’ movements. We categorize this workout as Pv(v), but the time goal of sub 5 does sit outside of even the ‘long’ lactic tolerance time frame by about 30 seconds. That’s ok, work to adjust your pacing as needed. The air bike buy-in should be done at a good clip, but not max - if you go max you will not be able to start your 3 rounds right away… in fact, you might need a lot of time to rest… so think 80-85%. You should be able to get going on your hang power cleans right away and hold the same relative pace that you did on the bike. Think about being as quick and efficient on the hang power cleans as possible, and reduce the time you have to hold onto the bar (think unbroken). This one will hurt a bit, that’s ok, that’s just how this system is… adjust the movements as needed to keep the effort level high. Do the burpees at a moderate-fast smooth pace on the first two rounds, then bring it home on that last one.

BURPEE:
Breathing
As with many of the other monostructural type movements, there is a major breathing component that is often overlooked. You should work to get into a smooth rhythm with your movement and then mimic that rhythm in your breathing. If you are able to breath consistently throughout sets of burpees, the relative effort will go down significantly. You might even start to enjoy burpees...maybe...

Partner wod, alternate exercises
20min amrap
10 ctb
8 Hspu
6 Power clean 60/40