A. Take 22 minutes to test:
- 1RM Deadlift
B. Take 15 minutes to test:
- 1RM Strict Press
Coaches will run this WOD as an EMOM with sets every 3:30 for 7 sets. Warmup triples then doubles until 75% and then go down to singles. Build about 5% each set so that 105% happens on 5th or 6th set. If you have more from there keep going.
C. Optional: The BTWB Challenge
- Max Double Unders in 3 minutes*
Double Unders may be in this week’s Class Warfare Challenge. Keep your efforts in check for that possibility; limit your attempt to one 3 minute effort.
5 Rounds for time of:
- 7 Hang Muscle Snatches
- 7 Toes-to-Bar
- 7 Pushups
- 21 Jump Rope Singles
The goal for today is to introduce you to two new skills, the Snatch and Toes-to-Bar. The Snatch will be scaled back to one of its simplest components, the Hang Muscle Snatch. Our goal with that exercise is to begin teaching you how to pull the bar overhead with balance and control. Proficiency here will lead to a slightly more advanced progression of the Snatch called the Hang Power Snatch, which coaches will lead you to at their discretion. With Toes-to-Bar, almost all of you will focus on building grip strength when hanging from a bar. From there we’ll add in trunk flexion (Knee-ups) to increase difficulty. If there are a few of you that have the requisite grip, core and shoulder strength, we’ll show you how to do Low Amplitude Arch/Hollows which eventually leads to the full Toes-to-Bar exercise.
The ‘for time’ aspect of this workout should remain a loose concept until all skills are mastered. For now, move with urgency from one exercise to the next, but do not rush through the actual reps of any particular exercise.