Saturday 9.14.19


tttTD18

Every 3min until failure:
From 0:00-3:00
2 rounds of:
6 Squat Cleans @ 135/95#
6 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
7 Squat Cleans @ 135/95#
9 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
8 Squat Cleans @ 135/95#
12 chest-to-bar pull-ups
Etc., following same pattern of +1SC/+3CTB until you fail to complete both rounds
* Note: If you complete the work within the three minutes, you rest until the start of the next 3 min window.


SCALED

tttTD18 Scaled Version

Every 3min until failure:
From 0:00-3:00
2 rounds of:
6 Squat Cleans @ 115/75#
6 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
7 Squat Cleans @ 115/75#
9 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
8 Squat Cleans @ 115/75#
12 chest-to-bar pull-ups
Etc., following same pattern of +1SC/+3CTB until you fail to complete both rounds
* Note: If you complete the work within the three minutes, you rest until the start of the next 3 min window.


ADDITIONAL SANCTIONAL TRAINING


Part 2: Sandbag, sandbag, and yoke

A. Sandbag carry; 300 feet for time 250/200# (5 min cap)
+
3 rounds for time:
6 sandbag over shoulder 150/100#
12 sandbag front squats 150/100#
120 feet yoke carry 390/310#

Coach’s Note:
This is a pretty intense strongman session if you have experience with sandbags and yokes. These weights should be manageable enough that you can really push the pace and test your ability to put out sustained high power with these implements. If you have less experience with sandbags or trouble with strength, think about scaling these weights so that you can move them quickly without taking really long breaks.