A) 2 Rounds:
8 Double kb bottom bottoms up Z press
8 e.l Goblet step ups
20 – 30 sec Chin over bar hold
5 Snatch balance
5 Tempo overhead squats
B) 5 sets of complex/from an empty bar:
5 TNG power snatches + 2 TNG squat snatches
4 sets of complex:
2 TNG power snatches + 1 TNG squat snatch
C) For time:
Buy in – 5 Wall climbs
50 Air squats
21 – 15 – 9 Thrusters @25/15 – L2=35/25kg – L3=43/30kg
12 – 9 – 6 Burpee box jumps
Buy out – 50 Air squats
5 Wall climbs
Part A – To start the session off we have a primer, so make sure we treat it as such. Try to keep moving through with a purpose of not getting the 2 rounds done as quickly as possible but really focusing on each movement and making sure it’s all quality. Loading should not be too/at all heavy just enough to get you working and get warm.
Part B – For this piece after the primer and the coach has gone through a couple drills you will have only 5 sets to build to a heavy complex, so once any weight goes on to the bar that is your 1st set. We wont be getting overly heavy here due this and also the complex is 7 reps long, but it should still be tough and also help getting dialled in for the next complex.
The 2nd complex we only have 4 attempts so make sure each attempt counts. We should be able to get a lot heavier than above due to there being less reps (by more than half), so set tight, drive those legs and be aggressive with that turn over under the bar.
Part C – For our conditioning piece we have a buy in and a buy out, due the amount of air squats the thrusters and jumping for the burpees will initially feel a bit harder than normal so be prepared for that, and also the pressing overhead and off the floor due to the wall climbs. So also take this into mind for when we get to the buy out as well….
For the thrusters we are picking a rep scheme that is going to allow you to keep moving during the burpees, so breaking up the 1st few rounds might be a good idea e.g for the 21’s 7-7-7 or 11/10 for the 15’s 8/7 – 5/5/5 but if you are breaking up into 3 sets then make sure the rests are quick!