Warm Up
AMRAP 7
Double Kettlebell Overhead Carry, 50 ft- light load
10 Double Kettlebell Press
10 Double Kettlebell Swing
50 Double Unders or 70 Single Unders
45 secs Choice Machine
Weightlifting
Week 9
I. Every 1:15 x 6 sets: Thrusters
1 x 18
1 x 15
1 x 12
1 x 9
1 x 6
1 x 3
Sets must be unbroken.
Use the heaviest weight you can for each set.
II. Dumbbell Conditioning
Every 3 minutes x 5 sets
8 Dumbbell Box Step Overs 24 / 20 in.
8 Lateral Burpees Over Dumbbells
8 Alternating Dumbbell Squat Snatches
RX 70 / 50 lbs
Scaled 50 / 35 lbs
III. Every 3 minutes x 3 sets: Back Squat
3 x 6 reps @ 80%
Conditioning
Option 1
AMRAP 16
24 Straight leg sit up to overhead press
6 - 8 - 10 -....Strict Pull Ups
24 / 18 cal Row
Option 2
For Time
40 - 30 - 20 - 10 - 5 cal Bike
Ladies: 30 - 22 - 15 - 7 - 6 - 3 cals
15 - 12 - 9 - 6 - 3 Bar Muscle Ups or Pull Ups
This one will come down to your gymnastic capacity and lungs. There won't be much interference with the bike, so go hard on this portion and hang on for bigger sets than normal to test your capacity on the bar muscle-ups.
Note:
If you have time, you can opt to do Option 1 before weightlifting so you can do both metcons.
Accessory Work
3 Rounds
1 min Deadlift Hold
L 100 ft/R 100 ft Suitcase Carry, pick load
max effort Pull-up Bar Dead Hang
Deadlift Hold- as heavy as possible
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