It’s time to get strong. Announcing “Grunt Work,” our first training cycle following the 2019 Open.
In “Grunt Work”, we have the potent combination of two goals: Strength and Durability.

STRENGTH:

#back squats

Every 1:30 for 9 minutes

6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%

#power snatch

On the 1:30 x 4 Sets:

1 Halting Power Snatch (2s at knee-level)
1 Power Snatch

Directly into:

On the 1:00 x 6 Sets:
1 Power Snatch

Set #1 – 58% of estimated 1RM Power Snatch
Set #2 – 61%
Set #3 – 64%
Set #4 – 67%

Changing to Singles…

Set #5 – 70%
Set #6 – 74%
Set #7 – 78%
Sets #8, 9, 10 – 82%

**BeachFit or those not wanting to do STRENGTH, complete:

#Smirnoff

3rds (18 min Cap)

600m Run 

30 KB Swings (53/35lbs)

30 Pushups (Scale to Knee Pushups, Elevated Box Pushups or Plank Taps (R/L=1)

WOD:

#body armor

3 Giant Sets 

16 KB Front Rack Reverse Lunges

100m Farmers Carry

32 Banded Good Mornings – Video

32 AbMat Sit-Ups