Wednesday, November 14th

A. 

Barbell Cycling (Benchmark Testing) 

“Bar Fight” In a 3 Minute Window:

9 Power Snatches 15 Power Cleans 21 Push Jerks Time Remaining: Max Overhead Squats (135/95) *Score is total overhead squats This is a fast moving workout. Stimulus wise, we are looking to get to clear the 9-15-21 at an aggressive pace - no set needs to be unbroken, but if were to try, we would be confident we could complete any of these counts unbroken by themselves when fresh.

Very strong athletes can clear the 9-15-21 in under 2:00, with most highly fit athletes having somewhere between :45-30s remaining in the window. It's not a full sprint to get the work done, but an aggressive pace to give ourselves the best chance to maximize our overhead squat repetitions.

If we have doubts that we can clear the 9-15-21 in under 2:30, let's modify the weight down just a touch - and aim to move faster. It absolutely will not be easier.

B.  METCON: 5 Minute AMRAP: Buy-In: 100 Double Unders (200 Singles) Immediately Into… 12 Power Snatches (75/55)  8 Box Jumps (24/20) Rest 5 Minutes 5 Minute AMRAP: Buy-In: 100 Double Unders Immediately Into… 8 Power Snatches (95/65)  8 Box Jumps Rest 5 Minutes 5 Minute AMRAP: Buy-In: 100 Double Unders Immediately Into… 4 Power Snatches (115/80)  8 Box Jumps Stimulus wise, we are looking for the following guidelines: Round 1 - A power snatch weight that we are confident we could complete 30+ repetitions unbroken, when fresh. Round 2 - A power snatch weight that we are confident we could complete 20+ repetitions unbroken, when fresh. Round 3 - A power snatch weight that we are confident we could complete 10+ repetitions unbroken, when fresh.


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