MONDAY

Warm-Up

2:00 Cardio Choice

2 Sets

3 High Hang High Pull

3 High Hang Muscle Clean

3 Strict Press

3 Hang Power Clean

3 Push Press

3 Low Hang Power Clean + Push Jerk

8 Kip Swings

6 Strict Knee Raises

– 

Add Loads to the Barbell 

1-2 Sets

3 Touch and Go Clean and Jerks

3-5 Kipping Knees to Chest

3 Quick Single Clean and Jerks

3-5 Building to Working Option for Toes to Bar

Get to working loads and Go!

"A Storm is Coming"

Fitness

For Time:

3 Rounds

12 Kipping Knees

9 Clean & Jerks

Barbell: 5035kg

Performance

For Time:

3 Rounds

18 Toes to Bar

12 Clean & Jerks

Barbell: 6040kg

Goals / Stimulus / Objectives

Goal: 9:00-15:00

Time Cap: 17:00

Stimulus: Barbell Cycling and Midline Interference

RPE: 8/10

Primary Objective: Toes to Bar in 2-3 Sets

Secondary Objective: Steady Barbell Cadence

Coaching Notes:

Today's workout is not a sprint, but should be on the faster side. This couplet will predominantly rely on management of the toes to bar, and making sure that your game plan allows you to stay composed on that final round. It has the potential to get grip intensive if you are cycling the barbell, so singles with an aggressive cadence are recommended from the get go. Be willing to push the barbell a little outside of your comfort zone, knowing that the toes to bar will not spike your heart rate as much!

Optional Accessories / or Finisher for the Day

For Quality:

3 Sets

:30/:30 Side Plank

:30 Alternating Shoulder Taps (In Prone)

:30 Crawlers (In Prone)

Rest :60