Todd Nief

A. Power clean + Push jerk

4×2; Across; Rest 90-120s

•Reset each rep.

•Pick a moderately challenging weight at which you can maintain excellent technique.

B. 3 rounds:

1 min assault bike/row @ 80%

1 min AMRAP DB thrusters

-Rest 1 min

1 min assault bike/row @ 80%

1 min AMRAP DB snatches, alternating

-Rest 1 min

•DB weight should be moderately challenging but not heavy enough that you have to fraction AMRAPs repeatedly.

A. Squat clean + Split jerk

Build to a tough 2 for today in 12 minutes

•Reset each rep.

•No misses.

B. 3 rounds:

1 min assault bike/row @ 80%

1 min AMRAP squat clean thrusters (165/110)

-Rest 1 min

1 min assault bike/row @ 80%

1 min AMRAP power snatches (165/110)

-Rest 1 min

•Same weight for squat clean thrusters and power snatches.

•Weight should be “moderately heavy.”

A. Back squat

4×2; Across; Rest 2 min

•Pick a challenging weight and stick with it for all 4 sets.

B. EMOM 8:

1st: 30s double KB front rack step-ups, right

2nd: 30s double KB front rack step-ups, left

•Thumbs between collar bones, elbows on ribcage.

+

(Rest 2 min)

+

8 min AMRAP:

10 Russian KB swings

10 step-ups, alternating

10 goblet squats

•KB weight should be “moderately tough.”

A. Back squat

4×2; Across; Rest 2 min

•Pick a challenging weight and stick with it for all 4 sets.

B. EMOM 8:

1st: 30s double KB front rack step-ups, right

2nd: 30s double KB front rack step-ups, left

•Thumbs between collar bones, elbows on ribcage.

+

(Rest 2 min)

+

8 min AMRAP:

10 double KB Russian swings

8 KB box step-overs

6 double KB front squats

•KBs should be “moderately tough.”

8 min AMRAP—

600m run

AMRAP in remaining time:

5 DB hang clean & jerks, right (50/35)

5 DB hang clean & jerks, left (50/35)

10 burpee box jumps (24”/20”)

+

(Rest 4 min)

+

8 min AMRAP—

800m row

AMRAP in remaining time:

5 DB hang clean & jerks, right (50/35)

5 DB hang clean & jerks, left (50/35)

10 burpee box jumps (24”/20”)

+

(Rest 4 min)

+

8 min AMRAP:

40 assault bike calories

AMRAP in remaining time:

5 DB hang clean & jerks, right (50/35)

5 DB hang clean & jerks, left (50/35)

10 burpee box jumps (24”/20”)

•Pace this so that there is not huge drop-off throughout.

•Note the variation on Open workout 17.1.

FITNESS
In teams of 2, with partners alternating movements—

6 rounds:

1 min AMRAP bike/row calories

1 min AMRAP wall balls

1 min AMRAP DB snatches

1 min AMRAP lateral hurdle hops

1 min AMRAP ball slams

•P1 bikes/rows, P2 does wall balls, P1 does DB snatches, etc. throughout.

In teams of 2, with partners alternating movements—

6 rounds:

20 assault bike/row calories

30 wall balls (20 to 10’/14 to 10’)

20 DB snatches, alternating (50/35)

75 double-unders

10 D-ball over shoulder (100/60)

•P1 bikes/rows, P2 does wall balls, P1 does DB snatches, etc. throughout.

3 rounds:

30 KB swings

20 burpee box jumps

800m run

•KB swings are overhead. Weight should be moderate.

3 rounds:

30 squat cleans (95/65)

20 burpee box jumps (24”/20”)

800m run

•Barbell weight should be moderate.

•Don’t do a bunch of touch-and-go reps at the beginning and completely fall apart.

A. 3 sets:

10-30s support in bottom of ring push-up + 10-30s ring push-up lockout

-Rest as needed

•Goal is to accumulate time under tension with great positions. Reduce the time or the number of sets if this is very challenging.

B. 7 min kipping leg raise practice

•Find the rhythm, knees-to-elbows, toes-to-bar, etc.

C. 2 rounds:

1 min assault bike/row @ 80%

-Into

2 min AMRAP:

1-2-3-4…unbroken ring rows

+

(Rest 2 min)

+

1 min assault bike/row @ 80%

-Into

2 min AMRAP:

1-2-3-4…unbroken push-ups

-Rest 1 min

•Adjust movements or reps as necessary so that you can get a chunk of reps in on each AMRAP. Each set must be done unbroken to move onto the next set.

A. 3 sets:

10-30s support in bottom of ring dip + 10-30s support in top of ring dip

-Rest as needed

•Goal is to accumulate time under tension with great positions. Reduce the time or the number of sets if this is very challenging.

•Hold in bottom position then press up to lockout. Should be one unbroken set for holds.

B. 7 min butterfly pull-up practice

•Box drills, standard butterfly, chest-to-bar, double touches…

C. 2 rounds:

1 min assault bike/row @ 80%

-Into

2 min AMRAP:

1-2-3-4…unbroken ring muscle-ups

+

(Rest 2 min)

+

1 min assault bike/row @ 80%

-Into

2 min AMRAP:

1-2-3-4…unbroken strict handstand push-ups

-Rest 1 min

•Adjust movements or reps as necessary so that you can get a chunk of reps in on each AMRAP. Each set must be done unbroken to move onto the next set.