Warm-up
Spend 2 minutes in Z1
Then, move through the following barbell warm-up
10 strict press
10 bent over rows
10 deadlifts
Plank hold for :30
8 front squats
8 push press
8 good mornings
Plank hold :30
6 hang cleans
6 thrusters
Plank hold :30
Mobility
Group mobility session
Strength
A1. SA DB strict press – 4x8e
A2. SA KB bent over row – 4x10e
Both A1 and A2 doen AHAP
WOD
“Better Not”
1.2.3.4.5.6.7.8.9.10
Thrusters (115/75#)(95/65#)
200m run after every set
20 min time cap
This one is going to take some time. With there being nine 200m runs, even if you run them in 1:30, we are already working with 13 plus minutes. In order to beat the cap, you must be smart and stay moving. The thrusters should be smooth and probably unbroken. For some who can maintain good form with this weight being a little bit heavy, 2 sets could work. But it is you against the cap, so coming in from the run and getting right on the bar is a must.
We have done this rep scheme with running and burpee box jump overs, we have done it with running and clean and jerks, but this is the first time we have done it with an increasing rep scheme. Every other time we started at 10 and went down. How might that change the stimulus? How might that change the approach?
