Barbell Warm-up
Barbell Cycling:
Same as last week except today it’s with snatches.
Every 90sec x 5 sets
3 Hang Power Snatches + 3 Hang Squat Snatches
Keep these unbroken, light, and fast. We are looking for speed and efficiency here, not load. Do not go above 60% and keep it in the 40-60% range. Make sure you fully stand up and extend your hips before recycling the barbell.
Conditioning:
This is a tough workout that was programmed 15 years ago. I’m sure if it’s repeated, the top athletes will crush some of the old scores. Most of us mere mortals will be done in 4min. But if you get capped at 4min you may continue until 8min. So go hard and try to get as many rounds and reps in that first 4min. Do not go past 8min unless you’ve actually completed 6 rounds in the allotted time domains.
Every 4min for as long as possible:
3rds
15 Thrusters 100/65
15 Chest to Bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
*Two other options with less weight and jumping pull-ups (Masters Versions from 2013)
* If you get time capped in the 4-minute round, keep working until the 8-minute mark.
*Top female and male in 2013 scores: 256 and 254 reps (Lindsay Bourdon and Josh Bridges)
The pull-up bar should be setup so it is at least 6 inches above the top of the Athlete’s head when standing tall.