FITNESS
A. 10 minute toes-to-bar skill work
Training notes:
Things to work on:
•Strict knees-to-elbows
•Controlling the kip in the shoulders
•Stringing together multiple reps
B. E4min for 5 rounds:
18 DB thrusters
12 ball slams
6 burpee box jumps
Training notes:
•Lateral burpee box jumps are ok.
•Thruster and ball slam weight should be moderate – you should be able to do at least your first few sets unbroken.
•You should be able to finish with at least one minute of rest. If you’re starting to come close to the four minute window, reduce the number of reps you’re doing.
•You can expect to see some attrition on a per round basis here, but you shouldn’t see too much drop off throughout.
Record split time for each round in training notes.
PERFORMANCE
A. 10 minute toes-to-bar skill work
Training notes:
Things to work on:
•Re-gripping at the top
•Straight leg vs bent leg kip
•Legs straight on the backswing
•Controlling cycle time
B. On a 20 minute running clock—
@ 0:00:
21 thrusters (75/55)
15 toes-to-bar
9 burpee box jumps (24”/20”)
@ 4:00
18 thrusters (95/65)
15 toes-to-bar
9 burpee box jumps (24”/20”)
@ 8:00
15 thrusters (115/75)
15 toes-to-bar
9 burpee box jumps (24”/20”)
@ 12:00
12 thrusters (135/95)
15 toes-to-bar
9 burpee box jumps (24”/20”)
@ 16:00
9 thrusters (155/105)
15 toes-to-bar
9 burpee box jumps (24”/20”)
Training notes:
•Lateral burpee box jumps are ok.
•Final bar should be heavy, but not totally unmanageable. Adjust the weights accordingly.
•If you don’t finish one of the rounds in the allotted timecap, you are done.
•Set up plates ahead of time so that you can easily change weights quickly – but don’t set up your plates in a way that is potentially dangerous for yourself or anyone else training around you.
Record split time for each round in training notes.
