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Tuesday 12052023

Warmup

WHITE BOARD BRIEF


15 min Strength

TECHNIQUE

1 Pausing snatch

3 sec pause below knee

3 sec pause above knee

Receive in a full squat snatch


WOD

RX

For time:

30 KB step-ups (53/70 lb) (20 in)

30 toes-to-bars

22/30-calorie row

30 strict handstand push-ups

22/30-calorie row

30 toes-to-bars

30 KB step-ups

– Hold the KB on the shoulder.

SCORE: 

TOTAL TIME


Level 2

For time:

30 KB step-ups (35/53 lb) (20 in)

30 toes-to-bars

22/30-calorie row

15 strict handstand push-ups

22/30-calorie row

30 toes-to-bars

30 KB step-ups

– Hold the KB on the shoulder.

SCORE: 

TOTAL TIME


Level 3

For time:

20 KB step-ups (18/26 lb) (20 in)

20 kipping knee raises

15/20-calorie row

20 pike push-ups

15/20-calorie row

20 kipping knee raises

20 KB step-ups

– Hold the KB on the shoulder.

SCORE: 

TOTAL TIME


SKILL WORK

Rest, stretch, recover


ABOUT THE WORKOUT

INTENDED STIMULUS

  • 11:00-17:00.

  • Step-ups in 1:30-2:30 and 3 sets or less.

  • Toes-to-bars in 1:00-2:30 and 6 sets or less.

  • Rows in 1:30-2:30.

  • Strict handstand push-ups in 1:30-3:00 and sets of 3 reps or more.

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