On the Minute x 7:
Pausing Snatch Deadlift + Low Hang Snatch + Overhead Squat
Squat Snatch (65/95)
Chest to Bar Pull-ups/Pull-ups
Looking to choose a weight on the barbell that athletes could complete 15+ snatches and chest to bar pull-ups unbroken when completely fresh. Stimulus here is to complete the work in under 12 minutes.
Clean and Jerks (80/115)
30 Double Unders After Each Set
Athletes should choose a weight on the bar today that they are capable of completing 15+ unbroken clean and jerks when fresh. Within the workout, this should also be a weight that allows them to cycle the barbell for multiple repetitions each set. Following the clean and jerks, athletes will complete complete double unders.
Every 4 minutes, for 5 rounds:
30 Air Squats
14/20 Calorie Row or Bike
10 Burpees over Erg
Every four minutes, athletes will complete one round and rest until the next interval begins. The score today is the slowest of the five rounds. The goal here is to find a fast pace that you can see themselves maintaining over the five rounds.
AMRAP in 13:
50 Alternating Dumbbell Snatches (35/50)
30 Toes to Bar
20 Kipping Handstand Pushups
On these dumbbell snatches, we are looking for consistent sets here… with the second round in mind. What’s less important than how big we go to start on these 50 repetitions is how we approach the second set of 50.
On the burpees, we are again looking for the classical standard. Jump and clap overhead, reaching full extension of the body. A steady, methodical pace forward. Inside this workout, this is the only station where we don’t need to take a break. Instead, let’s slow our cadence enough so that we can complete these 40 without every slowing down. On the toes to bar and handstand pushups, being smart here knowing ourselves is pivotal. These are both movements that can “go away” if we reach failure in the motion, so controlled sets here are the focus point.
3:00 Calorie Row
2:00 Calorie Bike
Rest 2 Minutes Between Rounds
Athletes will work for 6 minutes straight before resting for 2 minutes. Score is total reps across all rounds.
3-POSITION CLEAN + JERK
On the 2:00 x 6 Sets:
3-Position Clean + Split Jerk
Position 1 – High Hang (high thigh)
Position 2 – Knee Level
Position 3 – Ground
10 Power Clean and Jerks (95/135)
Stimulus wise, we are looking for a clean and jerk that we could compete for 10+ repetitions unbroken when fresh. We want to make this workout a matter of conditioning, and not about the weight of the barbell.
Build to a Heavy Set of 3 Reps
AMRAP in 15:
30 Wallballs (14/20)
15 Deadlifts (165/245)
On the double-unders, our focus here is to stay relaxed. Management of the wall balls in this workout is an important factor we want to address. Such a movement can tax athletes heavily if we bite off aggressive sets from the onset of the workout, whereas a breakup strategy from the start can optimize their efforts. Just because we “can” do 30 wallballs straight doesn’t mean we should today. Controlled sets here moderates our heart rate to preserve our efforts in throughout the 15:00 window.
On the deadlifts, this comes down to individual capacity. We want to ensure that we choose a weight today that we could without question in our mind complete 15+ unbroken when we are completely fresh. And in the workout, we want to recognize that it is a heavier barbell, so we want a breakup strategy from the onset.
3 Giant Sets:
Max Strict Pull-Ups
20 Double Kettlebell Russian Swings (chest level)
20 Double Kettlebell Reverse Lunges
20 Glute Bridges
AMRAP 4:00: Strict Presses (55/75)
*Every break, accumulate :20s of an L-Sit on Parralettes before returning to the bar.
Choose a loading on the barbell that allows for a minimum of 15 repetitions unbroken, when fresh.
200 Meter Run
14/20 Calorie Row or Bike
2 Rounds of “Strict Cindy”
A great chance to work on our pacing efforts.
In terms of stimulus, we are looking to be able to complete the strict pull-ups in each “Cindy” round with at most one break. Let’s use a band today to reach that stimulus, or, drop the repetitions to 3 repetitions per round. The theme here is that we don’t want to get stuck on the pull-up rig.
On these “Cindy” rounds, being diligent with our transitions throughout is important. So naturally pushing through these transitions with diligence to minimize wasted seconds will be ideal. We aren’t sprinting the repetitions, such as the air squats, but we are sprinting the transitions.
Strict Handstand Push-ups-
On the Minute x 12:
Minute 1 – 40% of Max Set
Minute 2 – 35% of Max Set
Minute 3 – 35% of Max Set
Minute 4 – Rest
On the Minute x 12
As a general guideline, we are looking for a difficulty that allows for at least 5 repetitions of the movement. Otherwise, it is likely best to modify to a slightly less challenging option, so that we can train additional volume (providing the adaptation we need to get stronger).