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DESCRIPTION

STIMULUS

Time: 15:00-21:00


Category: Threshold


Goal: To clear Couplet #1 in ~6:00-9:00 and Couplet #2 in ~9:00-12:00


Score: The time it takes to complete the workout

KIPPING HANDSTAND PUSH-UPS // DB PUSH PRESS

21 Kipping Handstand Push-Ups should take between 1-2 minutes. We should be able to complete 15+ HSPU’s to do 21 across all sets.


POWER SNATCH

12 Power Snatch should take less than 1 minute. The load should be light enough to clear 15+ unbroken repetitions with good form.


BAR FACING BURPEES

21 Bar Facing Burpees should take less than 2 minutes. This would mean comfortably clearing 12+ repetitions in one minute for 3 rounds.

EFFICIENCY TIPS

Kipping Handstand Push-Up: Extend the hips fast! At the moment of weightlessness, press hard through the hands! Break before you need to.

Power Snatch: Jump up hard! Once the load feels weightless, pull and punch hard! A descending rep scheme such as 8-4; 6-4-2; 5-4-3 can help.

Bar-Facing Burpee: The lunge step-up can help manage heart rate while keeping a continuous flow. Try to move a little faster each round. This will be hard, but possible!

WOD

“The Flip Side” (Time)

“THE FLIP SIDE”

For Time

3 Rounds:

21 Kipping Handstand Push-ups

12 Power Snatches

Directly Into…

3 Rounds:

21 Bar-Facing Burpees

12 Power Snatches

RX+-95/65#

RX-75/55#, DB PP 35/20#

50-59-65/45#, Box HSPU/DBPP 20/15#

60+–55/35#, DBPP 15/10#, Burpee Step Over

Basics-10 DBPP, 6 Snatches (BB/PVC)

10 Burpees, 6 Snatches