Mon Mar 11 "Over The Rainbow"

Move

1) Back Squats: Build to technical set of 8

2) 20 Minute AMRAP:

5 Hang Power Snatches
5 Burpees
5 Wallballs
5 Burpees
1 Minute Rest

Train

1) Back Squats: 3 x 8 @ 60% and building

2) “Over The Rainbow”

3 Rounds:
10 Power Snatches @ 115/85
12 Bar-facing Burpees
Directly Into…
3 Rounds:
12 Wallballs @ 20/14
10 Bar-Facing Burpees

Stimulus

1) Build to 60% for your first set of 8 and then do two additional sets of 8, increasing in weight. These shouldn’t feel like an 8RM; treat them more as technical squats or “warm-up” squats

2) Select a weight for the power snatches that you could complete the work in under 2 minutes. These should be legitimate power snatches; set up your deadlift and keep the arms long, pull yourself under the bar into a partial squat every time (no pressing out). Burpees are at a steady pace in order to maintain quick reps on snatches and burpees. 20 minute cap

BONUS QUARTERFINALS PREP

1) Open WOD 24.2 Redo

2) 5 Rounds For Quality:

5/3 Wall-facing HSPU (Or strict banded)
7 Bar Muscle-ups
15 GHD Sit-ups