Todd Nief

A. E2min for 5 sets:

1.1 power cleans w/ 1s pause in receiving position

-Into

E30s for 5 min:

1 power clean w/ 1s pause in receiving position

•Tough but fast.

•Prioritize good positions and nailing your receiving position on every set on the power cleans.

•Shoot for a bit heavier than last week.

B. EMOM 12:

1st: 30s single-arm DB snatches, right

2nd: 30s single-arm DB snatches, left

3rd: 30s lateral hurdle hops

•Find a challenging but sustainable weight for the DB snatches

A. E2min for 5 sets:

1.1 power cleans

•Start moderate and build per set. Shoot for no misses.

-Into

E30s for 5 min:

1 power clean

•Tough but fast.

•Build to something challenging on the E2min power cleans

•Quickly drop the weight for something sustainable on the E30s power cleans

•Shoot for something a bit heavier than last week.

B. EMOM 12:

1st: 20s power snatches (75/55)

2nd: 20s overhead squats (75/55)

3rd: 30s double-unders

•Move fast on barbell cycling.

•Move more quickly than you’re comfortable with but see if you can find a pace that doesn’t cause attrition round-to-round

3 rounds:

75 bike/row calories

50 Russian KB swings

30 ball slams

•35 minute cap

•Lots of volume on this one. Adjust the movements or the reps accordingly so you are able to get through this.

3 rounds:

75 bike/row calories

50 KB swings (53/35)

30 toes-to-bar

•35 minute cap

•Lots of volume on this one. Adjust the movements or the reps accordingly so you are able to get through this without completely blowing up.

A. 10 min practice kicking up into a handstand

•Get comfortable getting up against the wall. If that’s easy, work on wall-facing handstand holds. Then, progress to free-standing.

B. 5 min bike/row @ 85%:

-Into

5 min @ 85%:

21 wall balls

15 DB hang power cleans

9 burpees

+

(Rest 5 min)

+

5 min bike/row @ 85%:

-Into

5 min @ 85%:

21 wall balls

15 DB hang power cleans

9 burpees

•Find a challenging but sustainable pace for the bike/row. You should have an idea of where this is if you were here last week.

A. 10 min handstand walking practice

•Work on maintaining good positions while walking, speeding up your walk, quickly kicking up and down for different increments, etc.

B. 5 min bike/row @ 85%:

-Into

5 min @ 85%:

21 wall balls (20 to 10’/14 to 9’)

15 DB hang power cleans (50/hand – 35/hand)

9 lateral burpees over-the-DBs

+

(Rest 5 min)

+

5 min bike/row @ 85%:

-Into

5 min @ 85%:

21 wall balls (20 to 10’/14 to 9’)

15 DB hang power cleans (50/hand – 35/hand)

9 lateral burpees over-the-DBs

•Find a challenging but sustainable pace for the bike/row. You should have an idea of where this is if you were here last week.

Scaled Open 20.1

Open 20.1

A. E2min for 6 sets:

2 segmented clean pulls

4 step-in box jumps (tough)

•Start moderate and build every 2 sets.

•Pause below-the-knee and above-the-knee for segmented pulls.

•Make box jumps tough, but don’t risk missing.

B. 4 rounds:

20s assault bike/row @ 97%

-Rest 40s

2 min AMRAP:

10 Russian KB swings

10 lateral burpees over-the-KB

-Rest 1 min

•Each round will take 4 minutes.

•Goal is to move quickly on each of these pieces, but there should not be too much attrition from round to round.

A. E2min for 6 sets:

2 segmented clean pulls

4 step-in box jumps (tough)

•Start moderate and build every 2 sets.

•Pause below-the-knee and above-the-knee for segmented pulls.

•Make box jumps tough, but don’t risk missing.

B. 4 rounds:

20s assault bike/row @ 97%

-Rest 40s

2 min AMRAP:

6 hang power cleans (tough but unbroken)

6 bar-facing burpees

-Rest 1 min

•Each round will take 4 minutes.

•Goal is to move quickly on each of these pieces, but there should not be too much attrition from round to round.

A. E2min for 5 sets:

3 front squats

•Build throughout. All sets tough but no misses.

B. 3 rounds:

10 DB rear-foot elevated split squats, right

10 DB rear-foot elevated split squats, left

10 KB suitcase deadlifts, right

10 KB suitcase deadlifts, left

-Rest 90s

•Weights should be moderately challenging, but not compromise technique at all.

•90s is relatively short rest for something like this so don’t be too aggressive on the first set.

C. 5 rounds:

10 lateral hurdle hops

15 wall balls

10 DB snatches, alternating

•9 minute cap.

•This should be a fast workout. Adjust weights and reps accordingly.

A. E2min for 5 sets:

1st: 5 front squats

2nd: 4 front squats

3rd: 3 front squats

4th: 2 front squats

5th: 1 front squat

•Build throughout. All sets tough but no misses.

B. 3 rounds:

10 DB rear-foot elevated split squats, right

10 DB rear-foot elevated split squats, left

10 KB suitcase deadlifts, right

10 KB suitcase deadlifts, left

-Rest 90s

•Weights should be moderately challenging, but not compromise technique at all.

•90s is relatively short rest for something like this so don’t be too aggressive on the first set.

C. For time:

150 double-unders

75 wall balls (20 to 10’/14 to 9’)

50 DB snatches, alternating (50/35)

•9 minute cap.

•This should be a fast workout. Adjust weights and reps accordingly.

Record time.