Every Minute for 20 Minutes:
Athletes who have a 1RM snatch should start at 70% of 1RM. Add weight after no fewer than two sets, no more than four sets. Athletes who do not have a 1RM snatch, or who’s 1RM snatch is not current, should start at a weight which they could easily perform for the entire 20 minutes, at coach’s discretion.
Partner A: Row 750m
Partner B: 8 Wall Ball + 5 Burpees
Switch partners, then repeat at 500m and 250m
(TIMECAP: 18:00, TARGET INTENSITY: 9)
Score for this workout is time to completion / Rounds Completed
– When Partner A has completed row, switch with Partner B. Partner A will pick up where Partner B stopped.
Row: Deconditioned athletes may reduce the distance on the row to 600m/400m/200m.
Thruster: Scale load for athlete to be able to work in sets of 6+ reps with short rests for the duration of the workout.
Push Press w/Pause @ top 2RM
Full two count pause at the top of each rep. I recommend having athletes count for each other.
1) 3 Sets:
5 0:05 Dip Negative + 0:05 Dip Support
0:10 Ring Support (Straight Arms, Rings Turned Out)
10 Fingertip Pushups
2) 5 Sets:
5 Muscle-Up Negatives
10 Around-the-World Back Hyper Extensions