Saturday February 4th
23.02.04
INTENDED STIMULUS
6-10 rounds.
Moderate load that athletes should be able to move quickly for unbroken rounds or with deliberate breaks for grip.
This workout will get grippy, so guide athletes to break the work up intentionally to preserve grip for the full 13:00.
RX
AMRAP 13:
8 deadlifts (155/105 lb)
5 hang power cleans (155/105 lb)
3 bar muscle-ups
LEVEL 2
AMRAP 13:
8 deadlifts (115/75 lb)
5 hang power cleans (115/75 lb)
3 burpee pull-ups
LEVEL 1
AMRAP 13:
8 deadlifts (75/55 lb)
5 hang power cleans (75/55 lb)
3 burpee jumping pull-ups
SKILL WORK
Pre-workout:
EMOM 7:
1 deadlift
– Build to a heavy single.
STRETCHING
1:00 pigeon stretch/side
1:00 figure 4 on wall/side
WHITE BOARD BRIEF
Target rounds | 6-10 rounds.
Today’s workout is a grippy one, so get ready to grip it and rip it!
The weight here is the same as the Hero WOD “DT” and should be something you can move quickly, only breaking up strategically to change your grip.
The deadlift weight should feel light; you might choose to break at the final rep to switch from mix-grip to overhand grip for the hang power cleans.
The hang power clean should both be moderate, but doable for 5 unbroken reps.
If you have consistent bar muscle-ups, but struggle to string them, go for it this workout; we will work on stringing them in the warm-up.
If you don’t have bar muscle-ups just yet, scale to jumping if possible to work on this gymnastics skill.
We’re going to work to a heavy deadlift before we hit the workout today.
