Build to a heavy 3 rep TnG power snatch in 4-6 sets
– hop on the rower and row 100m 75% pace between sets
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Open Workout 14.1
10 min AMRAP:
– 30 Double unders
– 15 power snatches (75/55)
WOD
A) EMOM x6 min
– 2 power snatch (not TnG); building in weight
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4 sets for time increasing in pace:
– 400m run
– 20 burpees
– 15 KB swings (53/35)
– 25 sit-ups
Rest 4 min
A) 5 sets: 2 push press + 1 split jerk; rest 60-90sec
– PP should be TnG off shoulder, reset for SJ
B) Front squat @30X1; 3, 3, 3; R2-3M
C) 5 min @ 90%:
– Row 600m, then in remaining time
– 6 wall balls (20/14)
– 6 box jumps – SD (24/20”)
Rest 5 min x2
A) Close Grip Bench Press; 3, 2, 1, 1; R2-3M
– go for something if feeling it
B) Muscle up progressions
– 2×10 box pulls
– 2×10 banded transitions
OR
EMOM MU x 1-3 or 3-5 reps for 6-8 min
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10 min AMRAP open pace:
– 40 double unders
– 10 HR push ups
– 10 Deadlifts (135/95)
A) Squat clean cluster 1.1 x4; rest 15 sec/2-3 min (not TnG)
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3 rounds for time (open pace):
– 15 thrusters 100/65#
– 15 CTB pull-ups
Sub with regular kipping pull-ups or ring rows. For those doing the open or CTB pull-ups, each rep has to be CTB to count, no exceptions.
A) Power snatch cluster; 2.2.2×3 (TnG) rest 15 sec/rest 3 min (compare to 2/14)
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7 sets at a tough pace:
– Run 200m
– 10 KB swings (heavy)
– 10/7 HR push-ups
– 10 box jumps – step down (24/20”)
Rest 90 sec
A) Split Jerk – work up to a max in 10 min (end of the cycle)
B1) Rear foot elevated split squat 4-6 @30X1; R30S btwn legs and after both
B2) Pendlay row 4-6 @20X1; R90S
+
Row 500m @ 97%
– rest 5 min x3
A) Power Clean cluster 3.3.3 x3 rest 15 sec/3 min
+
3 sets @ 80, 90, 100%:
– 400 m run
– 10 power cleans (135/95)
– 20 wallballs (20/14)
– 30 double unders
– rest 3-4 min