A) 10mins to find heaviest DB complex (each hand):
4 Hang snatches
2 Shoulder to overhead
4 Hang cleans
2 Shoulder to overhead
4 Front squats
2 Shoulder to overhead
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B) For time:
27 – 21 – 15 – 9
SDHP @L1=25/15kg – L2=35/25kg – L3=43/30kg
Thrusters
Lateral burpees
-15min cap-
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C) 3 Rounds:
10 Turkish sit ups
30 Sec side plank e.s
10 – 20 L-sit leg levers over kb (seated on floor)
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Notes:
Part A – For this strength piece we are seeing how heavy we can go with a single db, going through the entire complex unbroken. Once you have finished with 1 arm rest as needed before attempting the next arm (this will no doubt get a bit gassy as we get heavy/18 reps per arm….). Being smooth here is key and not rushing to go straight from 1 movement to the next, the less you have to fight the db to get into the right place or balance the less taxing it will be in the long run.
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Part B – Chucking a spanner in the works with our usual 21-15-9 rep scheme by add in 27 reps to the fray…. by doing so this has changed from a quick hard sprint(ish) to a a bit of a grinder…..
Just keep in the back of you mind that the reps do go down after each round, so go in with a game plan and know when you are going to rest and be strict on how long your rests are each time….don’t let them drag out too much. Get through the 1st two big rounds and you are nearly there!!
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Part C – Some core work to finish off the day. The turkish sit ups shouldn’t be so heavy that we have to stop before the 10 reps are done and using momentum to get us up either.
For the L-sit leg levers, try as hard as you can to not let heels rest on the floor from rep to rep. Focus on a quick little touch and go.
