3:00 Machine of Choice
-Then-
3 Rounds
10 Single Arm DB Hand Clusters (Squat Clean Thrusters)
6 DB Facing Burpees
10 Kip Swings (Round 2 Hanging Knee Raise, Round 3 Toes to Bar)

Option 1)
Every 2 Minutes for 10 Minutes
1 Big Set of Toes to Bar (15-25 reps)
Or
Option 2)
EMOM 10 Minutes
1 Set of Toes to Bar (8 reps or less)
**this is 80 toes to bar. you will probably be sore, dont be shy about scaling back today. open starts friday

4 Rounds
9 Devil’s Press 50s/35s
19 DB Thrusters 50s/35s

Feel: Muscular Overload/Gas

Pacing: Sustain

Target Score: 10-16 Minutes

Firebreather Score: Sub-10 Minutes

Scaling

• DP: Should not exceed :90 in any round. 9 reps when fresh should be closer to :60.
• DB Thrusters: Athletes should be able to perform 19 UB Thrusters with their weight when fresh, but may end up breaking these reps into 1-3 sets. More than 3 sets means the DBs are too heavy.

Coach Focus: This workout is meant to be a medium duration “slog” through two shoulder-centric movements. Coaches should work with athletes on the appropriate weight selection, which may require curbing some egos to ensure all athletes get the appropriate does. Prior to starting coaches should athletes how to involve their lower-body in both DB movements to help them stay moving. The compounding effect of both of these movements will add up quickly.