2024-05-20

• Barbell should come from a rack.
• Building to a heavy single rep for the day.
• "To Technical Failure" means that once our form begins to break down or our rep becomes slow and grindy, we'll end our building there.
• Score: Load used for heaviest single rep.

• Sub Dumbbells/Kettlebells
• Reduce Loading

:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses

*Build To Heavy Single Rep for the Day.
*Rest :90-2:00 Before Heavy Single Attempt(s).

• Overview: We've got a big conditioning piece today that will rely on your ability to find a working pace on each movement that will allow you to move consistently with little to no rest between. How well do you know your threshold and can you stay under it to be able to accumulate the most reps?
• Goal should be at least 10+ reps per movement per working minute.
• Score: Total reps.

• This is not the piece to come out the gate at 100mph and have our reps be dwindling down by the time you get into round 3. If anything, we should be coming out conservatively and moving smoothly, in order to increase our intensity and reps in our final round.
• Choose weights or scales that will allow you to get a minimum of 10 reps for each movement, goal is our rep total today and is meant to be higher volume.

WALLBALLS

• Reduce Reps/Loading/Target
• Single Dumbbell Thrusters
• Empty Barbell Thrusters
• Air Squats

POWER SNATCHES

• Reduce Loading
• Hang Power Snatches
• Dumbbell Power Snatches
• Kettlebell Swings

BOX JUMPS

• Reduce Reps
• Reduce Box Height
• Box Step-Ups
• Squat Jumps
• Reverse Lunges

PUSH PRESS

• Reduce Loading
• Sub Kettlebells or Dumbbells
• Sub Barbell
• Kipping HSPU

CALORIE ROW

• Row
• Ski
• Bike Erg
• Echo Bike
• Assault Bike
• Air Run

1 Round:
5 Wallballs
3 Power Snatches
5 Box Jumps
3 Push Press
5 Calorie Row