WEDNESDAY 02012023
Back Squat
Set 1 – 1 rep @ 92% (Build)
Set 2 – 3 reps @ 82-86%
Set 3 – 3 reps @ 82-86%
Rest as needed
*3 reps x 2sets @82-86%
*If you're struggling to hit %'s for any lifts use 5-10% under all time best so you can still get training volume in.
Shoulder Press
Set 1 – 1 rep @ 92%( build )
Set 2 – Max reps @ 115/75lbs
Set 3 – Max reps @ 115/75 lbs
Rest as needed
*2 sets AMRAP Unbroken Strict Press at 115/75#
WOD
2 Rounds for Time:
10 Power Snatches @ 115/80 lbs - (95/65)
50 Double-Unders
10 Barbell Thrusters @ 115/80 lbs
50 Double-Unders
REST 1 min
2 Rounds for Time:
15 Bar Facing Burpees
10 Bar Muscle-Ups/ 10 bar Bent over rows + 10 push-ups
Intent: Middle time domain 10-16 min mash-up. This is similar in structure to the 2019 Week 4 Open workout. Review your scores and see where you can improve.
Target: For elite athletes, we want the first portion of this workout to be unbroken. Push yourself and treat it like a sprint. For the second portion, you should pace according to your score in Open workout 19.4. For those who did not particiate in 2019, review the scores that year and identify a target you would like to achieve.
Feel: This should be intense, but will likely be bottlnecked by your ability to do bar muscle ups under fatigue.