Head to Toe

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Power Snatch

Warming Sets…
Set #1 – 3 Reps @ 50% of 1RM Snatch

Set #2 – 3 Reps @ 55% of 1RM

Set #3 – 2 Reps @ 60% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Followed by, “On the Minute x 5”
2 Reps @ 70% of 1RM

OPEN – PERFORMANCE – FITNESS

Head to Toe

AMRAP 8
10 Toes to Bar
10 Burpees

In “Head to Toe”, the limiting factor will be our TTB capacity.

It is an opportunity to bring ourselves to point of significant TTB fatigue… and then find more repetitions. In the history of the Open, there has been several workouts testing the upper limits on TTB capacity, diving into higher repetition workouts. To be able to “grit and grind” in a simple couplet as the combination above will give us a), the opportunity to hone in on our TTB technique when fatigued, and b), the opportunity to build simple work capacity.

Pacing the toes to bar, and “recovering” on the burpees is our mindset moving in, strategy wise. Our capacity on the pull-up bar dictates how fast we move on the burpees. On the pull-up bar, we have a focus point today:

Fast feet. It is very common, once we fatigue, to bring the feet down slowly after making foot contact with the bar. This results in us falling off of our kip swing, and forcing us to reset. This leads to additional time under tension (as he hang onto the bar), as well as losing crucial seconds as we reset the kip. After making contact with the bar, think two things:
1) Pull the feet down and behind you.
2) Pull the chest through.

Watch the video (HERE) for a visual demonstration of the differences.

Recovery: RUN-BIKE-ROW

ROMWOD/Crossover Symmetry

Zachary Hamilton