Warmup

Core x3

10 Over unders Partner

10 Russian twists

10 plate sit-up& get-up

STRENGTH

10 sets

1 tempo power snatch

Work up to

60-65-70-75%

Take a full 5 sec to lift bar to knees after the bar passes the knee accelerate fast to the power snatch. Then pause for a full 3 sec in the catch position.

WOD

AMRAP 15:

25 Double-Unders, 5 Power Snatches (135/95)

25 Double-Unders, 5 Bar Muscle-Ups

“Double Bubble” tests our stamina.

In this 15:00 AMRAP, our focus of effort is going to be on the middle 10:00. From minutes 4:00-14:00. Although this sounds a bit strange to read, these minutes between those two marks is where the vast majority of athletes will fall off pace. A common trend in such a workout is that athletes come out looking very strong, with quick work on the snatches and potentially unbroken sets on the bar muscle-ups. But about 4:00 in, we slow dramatically as the movements “catch up” with us. This carries until the 14:00 mark, where in the final 60 seconds, we’re able to turn it back up for a final push.

If we can enter this workout thinking about those critical minutes, 4:00-14:00, we’ll can move better towards the right pace to Open with. The first two rounds are tempting to move quickly on as we are fresh, but these movements are two that can slow down for us very quickly. We’ll find our best score today by focusing on sustaining stamina in our skills, versus absolute raw work capacity. Burpees and power cleans can be an example of the opposite.

10:00 of Handstand Walk Practice

If we are working towards the consistency of our handstand walking, the below two drills below can be used today to refine this skill.

Handstand Weight Shifting – Video

This drill gains confidence and familiarity shifting our weight from one hand to the other. Take this movement slow. A common fault here is that our hips move, but our weight actually does not shift. We bend quickly at the side, but this does not translate to the skill we are looking to develop. One inch at a time, slowly weight one hand, while maintaining an active midline. Slowly shift back and to the other side. Short sets here – if we push too far in duration, we likely start to sacrifice technique to support ourselves.

Box Shoulder Taps – Video

Lifting the hand off the ground while inverted is best done first on the box, as it reduces the “loading” of the handstand. Over time, it is our goal to be able to couple this shoulder tap, or at a minimum, alternating hands off the ground, while on the wall in the first drill.