Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 Russian KBS
10 goblet squats
5 burpee pull-ups
Mobility
Group mobility to prep for the strength
Strength
10 min EMOM
Evens – 5 heavy front squats
Odds – 10 strict C2B, pull-ups or ring rows
This one is as hard as you make it. Think between 60 and 70% of your 1RM. You might not have a true number for this lift, so really work through some weights while warming up for the workout. If I was to write a weight that would apply to most of our members; guys would be between 165 and 205, while women would be between 115 and 145.
WOD
“Bad Dancer”
4 rounds
300m row
15 double push-up, double jump over the bar burpees
10 hang squat snatches (95/65#)(75/55#)
The burpees are double push-up and then double jump. So you are doing burpees on the same side of the bar each time. It’s something that takes a little getting used to so try a few before you start. The Rx for this workout is a hang squat snatch, but if that’s not possible, go power or try lowering the weight to achieve the same movement pattern. Also, a squat clean could be subbed if the OH stability is the limiting factor.
