Mobilize, then:
20 Half Turkish Get-Ups (10 per side)
Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
Five sets of:
Halting Clean Deadlift + Hang Squat Clean + Clean + Jerk
Rest as needed
Please go by feel so build heavy if it feels good or stay light if you want to work on technique.
B.
Every 2 minutes, for 12 minutes (6 sets) for times of:
40 Double Unders
6 Power Cleans @ 60-65% of 1-RM
**If your double-unders take longer than 45 seconds then reduce the reps or sub in single-unders**
After you finish your heavy lifts we are moving into training power cleans with an elevated heart rate. Focus on a quick transition and getting the work done immediately after the double unders. We do not want you spreading out the work over 2 minutes. Between sets focus on trying to bring the heart rate down or at least not elevating it much further. If you choose to do touch and go then expect the heart rate to rise more so utilize your rest time to calm the heart rate. **If your calves are sore from the double-unders on Wednesday then please sub in 12/8 Calorie Row or Ski Erg for the double-unders**
C.
For max reps:
60 seconds of Shoulder to Overhead
Rest 2 minutes
60 seconds of Toes to Bar
35-49: 155/105 lbs
50-54: 135/95 lbs
55-59: 115/85 lbs
NOTE SCORES, and rest until recovered before the next portion.
Every minute, on the minute, until you cannot complete the prescribed reps within the assigned minute:
Shoulder to Overhead x 30% of today’s 60 second max
Toes to Bar x 30% of today’s 60 second max
*Once you fail to complete the specified reps within the minute the workout is over. E.g, if you hit 20 Shoulder to Overhead in 60 seconds, and 20 Toes to Bar in 60 seconds in the max reps test, you would perform 6 shoulder to overhead and 6 toes to bar every minute until you failed to get those reps in within the minute.