2024-09-09

• Athletes are aiming to build up to a heavy set of 3 reps of strict press while maintaining a full :03 pause at eye level on the press up.
• Barbell should come from a rack.
• Bar must be locked out over our centerline overhead and return back to tap the front of the shoulder in the bottom of our reps.
• If we work up to a weight that forces our form to get questionable or we are failing to hold the full :03 pause, we should back off a little bit and finish a full set at a weight that allows for better technique.
• Score: Load for heaviest set.

• Sub Dumbbells/Kettlebells

:30 Plank Shoulder Taps
:30 Down Dog Stretch
5 Push-ups
:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Overhead Hold
3 Empty Barbell Strict Presses
3 Empty Barbell Strict Presses with :03 Pause @ Eye Level

3 Strict Presses with :03 Pause @ A Light Weight

Build to a Heavy Set of 3 Reps.

• Overview: Small volume sets means we're moving in unbroken sets and our transitions are short and smooth. Shoulders are going to be fatigued fast if we come out at a full sprint, find your sustainable pace for unbroken sets and stick with it!
• Hang Power Cleans: About :45 or less, ideally unbroken, up to 1 break if needed for grip fatigue.
• Thrusters: Unbroken sets throughout, this will determine the barbell weight.
• Double Unders: Less than :45 of work, if we're getting hung up here, cap it and move on at :45.
• Score: Rounds plus reps.

• Athletes confident in the barbell movements unbroken should aim to push the intensity here and limit their transition time from the hang power cleans into the thruster.
• Thrusters must be unbroken and each athlete only gets one barbell, so this will be our limiting factor today. Pace on the thruster should be smooth and slightly slower in cadence in order to not spike our breathing and heart rate before the double unders.
• A steady increase in intensity across this piece is ideal, where we don't want to red line early. Find a sustainable pace and toward the end pick up the speed to end moving fast and not slow.

HANG POWER CLEANS

• Reduce Loading/Reps
• Sub Regular Power Cleans
• Sub Dumbbell/Kettlebell Hang Power Cleans
• Sub Deadlifts (Light)

THRUSTERS

• Reduce Loading
• Reduce Reps
• Thruster to Target
• Sub Dumbbell(s)
• Sub Front Squats
• Sub Push Press
• 12 Air Squats

DOUBLE UNDERS

• Reduce Reps
• 45 Single Unders
• Plate Hops
• 30 Reps of Singles & Doubles (Mix of Both)
• 90 Meters on Ski Erg
• :20-:30 Effort On Any Machine

1 Round:
6 Hang Power Cleans
3 Thrusters
15 Double Unders

* Goal is to determine if chosen weight will allow for unbroken thrusters throughout workout