I’m sure you’re all cooked from a hard week – time for something fun.  See you in the morning!

Five rounds for time:
7 Thrusters 60/40kg
14 Chest to Bar Pull-ups
*15 minute cut off.

Tips: Obviously this is going to be a hard one – as a guide for scaling use a weight that should see you get the first few rounds of thrusters done unbroken. Breaking the last few sets of thrusters is acceptable but not to the point of doing singles. As for the pull-ups, the first priority is the C2B element – I would prefer you to scale volume and retain the C2B element than to retain full reps at the expense of range of motion.
If you’re a firebreather, hit it hard from the start and see how much of it you can do unbroken – otherwise use a sensible strategy to see if you can beat the cut off time. The 15 minute cut off allows for 2.5 minutes per round, which makes it pretty achievable with the right plan.

A. 4 x 6-8 Pendlay Row

B. 4 x 8-10 DB Bench Press

Tips: Use your warm up period to determine a weight that sees you fail between the specified number of reps in the 1st set.  If you don’t make the minimum specified reps – drop back in weight, and if you get to the max specified reps and you have more left – go heavier.  Once your sorted, stick with that weight and work to failure in the remaining sets.  Rest 90-120 seconds between sets.

Perform as many rounds as possible in 20 minutes of:
Run 100m
10 Toes to Bar
Run 100m
10 Box Jumps 24/20″
Rest 30 seconds.

Post rounds to comments.

Tips: The aim of the game for this workout is to keep a high level of effort which means that the 100m runs are not a rest break – hit them hard and use the rest break at the end of each round to help you recover. Also, you should scale back the volume of toes to bar if you anticipate having to break up the sets of 10 into more than 2-3 efforts per round – ideally the number you pick should be close to unbroken for the entire workout. Box Jumps are compulsory jump up/step down for today’s workout.

A. Work to a heavy Hang Snatch + Full Snatch (1+1).

B. Death by Overhead Squat:
1 rep in the 1st minute, 2 in the 2nd, 3 in the 3rd etc.

Tips: The hang snatch and full snatch are not touch and go. Perform the lifts in succession but don’t be in such a rush to get onto the 2nd lift that you are pulling from a less than perfect position. Ideally both of these lifts should be received in the full squat but I am happy for less mobile folks to ride them through into the bottom of the squat.
For the overhead squat, pick a weight that should see you fail somewhere between the round of 7-10 and try to perform a full snatch into the first rep of each set if you’re a pretty proficient lifter.