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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.



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