Monday 09042023

STRENGTH

EMOM 14:

1 clean– Increase loading across as many sets as possible.– Aim to get close to 90%. This should not be a PR attempt. The goal is to find something heavy for the day.– Attempts may be power cleans or squat cleans.

WOD

RX

9-15-21-27 reps for time:

V-ups

DB thrusters (20/30 lb)–

Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round.

SCORE: 

TOTAL TIME

LEVEL 2

9-15-21-27 reps for time:

Tuck-ups

DB thrusters (15/20 lb)–

Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round.

SCORE: 

TOTAL TIME

Level 3

9-12-15-18 reps for time:

Anchored sit-ups

DB thrusters (10/15 lb)–

Perform 6 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round.

SCORE: 

TOTAL TIME

SKILL WORK

Pre-workout:

Every 2:00 x 4 sets/arm:

1 DB power clean

1 DB power snatch

1 DB thruster

1 DB overhead squat

– Complete the complex on each arm once every 2:00.

ABOUT THE WORKOUT

INTENDED STIMULUS

• 9:00-15:00.

• Shuttle runs in 1:00-1:30.

• Round of 9 thrusters unbroken, round of 15 in 1-2 sets, and rounds of 21 and 27 in 2-3 sets.

• 15+ V-ups/1:00 pace.