Brace Yourself. Pace Yourself
Strength
Cash in: 10min empty bar snatch tech
For Time:
9 - 6 - 3
Thrusters 135/95
Bar Muscle Ups (Ladies: 6/4/2 BMU)
25 Burpees
15 - 12 - 9
Thrusters 115/75
C2B Pull-ups
25 Burpees
21-15-9
Thrusters 95/65
Pull-ups*
the workout goes like this:
Complete 9 Thrusters, 9/6 Bar Muscle Ups, 6 Thrusters, 6/4 BMU, 3 Thrusters, 3/2 BMU then complete 25 burpees then decrease weight on the barbell and complete 15 thrusters, 15 chest to bar pull-ups, 12 thrusters, 12 C2B, 9 Thrusters, 9 C2B then complete 25 burpees. Lower the weight again and complete 21 Thrusters, 21 Pull-ups, 15 Thrusters, 15 Pull-ups, 9 Thrusters, 9 Pull-ups -- after the set of 9 pull-ups, curl up into a ball on the floor and ask why you do this to yourself while secretly knowing the answer is because you're awesome.
Cash out: Tabata Plank, Tabata Side Plank (switch sides each round)
COACHES NOTES
WARMUP
3 Rounds: 15 KBS, 12 Step-ups (progress to box jumps for round 3), 9 Push-ups (Burpees last round)
MOBILITY
5 reverse lunges with a twist each leg
5 worlds greatest each leg
1min (5s contract, 5s relax) child's pose on box
10 inchorm scorpions + 10 marching calves b/w each
5 pigeon to hip flexor each
10 alternating cossack squats
SPECIFIC WARMUP
3-4 Rounds, progressing thruster load & pull-ups to c2b to bmu
5-8 Thrusters empty -> lightest weight -> middle weight -> starting weight
3-5 Beat Swings -> Pull-ups -> C2B -> BMU
3 Burpees
INTENTION
Long Metcon w/ squat, pull & burpee endurance focus
SCALES
Load for BB - first one should be heavy but you should be able to 9 unbroken
Jumping Bar Muscle Ups for BMU (or dbl banded if volume is too high)
Banded C2B if possible, otherwise jumping C2B (or Ring Rows if needed)
Pull-ups to banded or 1/2 ring rows 1/2 beat swings
MetCon
KINDA EQUIPPED
9 - 6 - 3
Thrusters 135/95
Bar Muscle Ups (Ladies: 6/4/2 BMU)
25 Burpees
15 - 12 - 9
Thrusters 115/75
C2B Pull-ups
25 Burpees
21-15-9
Thrusters 95/65
Pull-ups
BODYWEIGHT / HOUSEHOLD GEAR
21-15-9 reps for time:
Alt Shoulder OO Thrustrers
Burpees
Rest 2min
9-15-21 reps for time:
Alt Shoulder OO Thrustrers
Burpees
