IWT = Interval weight training! This is a traditional triplet on the higher level of skills. The goal is to go as hard and fast as possible each segment and trust your ability to recover in the 3:00 window! We hope to really nail the scaling for these today to try to keep each working time frame under 5:00 and closer to 4:00 as a goal. The load of the strength movement has to provide the chance for some tough and go reps!
7 minute AMRAP
7/5 cal row or bike
5 PVC Hang power snatch
5 overhead squat (PVC)
5 hip down push up
3-5 strict pull up
1 wall walk + :10 hold at top
10-15 ft. handstand walk / :20 attempt
Spend 10:00 refining skills for chest to bar pull ups or the version of pull ups that you are working to refine. And handstand walking!
RX Conditioning:
15 power snatch (135/95)
30 chest to bar pull up
50 ft. Handstand walk
3:00 rest
50ft handstand walk
15 power snatch (135/95lb.)
30 Chest to bar pull up
3:00 rest
30 chest to bar pull up
50ft. Handstand walk
15 power snatch (135/95lb.)
Intermediate:
Snatch 95/65lb.
Pull up
4 wall walk (each handstand walk)
Baseline:
65/45 lb.
Banded pull up or ring row
Bear crawl x 50ft.
3×10 DB Strict Press
3×10 DB Upright Row
**Both movements need to be slower down than up tempo.
