“TNT” For Time: 30 Snatches (95/65) 30 Clean and Jerks (95/65) 30 Thrusters (95/65)
L2 20 Hang Power Snatch 20 Hang to Overhead 20 Thrusters L1 20 MB Push Press 20 MB Hang to Overhead 20 MB Thruster or Front Squat
We can begin to approach this workout by taking into account the total amount of barbell volume: 90 repetitions. Although at a light weight, just ripping through 90 reps without a plan will likely not be the most efficient use of time. The weight athletes choose should be light enough to string repetitions together throughout the workout. For the first 60 reps, sets of 5-6 will get the work completed between 10-12 sets with short breaks between. Not bringing the bar back to the ground for the thrusters, athletes can think about getting these done in 3-4 sets. For 3 sets, 10-10-10 or 12-10-8 get the workout completed. For 4 sets, 8-8-7-7 will round out the workout. As always, a plan may fall apart, and that’s ok. Just keep moving and learn from the experience for the next time.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
1. Row Conditioning On the Minute x 12: Minutes 1-2-3: 20/14 Calories Minute 4: Rest Minute 5-6-7: 15/11 Calories Minute 8: Rest Minutes 9-10-11-12: 10/8 Calories
2. Midline Tabata Hollow Rocks 8 Rounds of :20 On, :10 Off