3 Rounds:
5 Snatch Grip DL
5 Muscle Snatches
5 Pause OHS
15 Straight Legged Sit Ups
Mobility:
Lizard Pose
Downward Dog
Strength:
On The Every 90s x 5
3 Snatch GrIp Deadlifts + 10 Strict T2B
WOD: AMRAP 13: “Sunbathing Wizard”
30 Deadlifts @ 225/155
30 Wallball @ 20/14
30 C2BPU
*200M Run After Each Movement
Modifications:
Deadlifts: 30 Cal Bike
Wallball: Goblet Squat
C2B: Pull Ups | 3s Hold On Above Rings | Heavy KB Swings
Run: .4 Mile Assault Bike
Dumbbell:
30 Double DB Deadlifts @ 50/35
30 Single DB Thrusters @ 50/35
30 Single DB Snatches @ 50/35
*200M Run After each movement
Bulletproof Shoulders
30 Deadlifts @ 225/155
30 DB Goblet Squats
30 Barbell Bent Over Rows
*200M Run After Each Movement
Bodyweight:
90 Good Mornings
30 Jumping Squats
30 Pull Ups
200M Run After Each Movement
Stimulus: Threshold
This is very open like. This should have around 60 Deadlifts | 30-60 Wallball | 1000M of running and 30 C2BPU
Strategy: Let’s aim to push the movements inside and recover on the run. Movements inside should be completed in 1-3 sets. Keep in mind this is a 13 minute time domain. We want to test the pull up game on the back end of this workout. So keep everything small because that will be the bottleneck of this workout.
Mindset: Pace yourself to push the C2BPU or your modification of the C2BPU
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