2 rounds of:
5 Hang cleans (bar)
5 Presses (bar)
20 minutes of work:
Even minutes, do 1 Squat clean thruster (heavy)
Odd minutes, do 2 Weighted pull ups
“Bergeron Beep Test”
EMOM Ladder – every minute on the minute for as many rounds as possible (you have to complete the work within the minute to continue):
5 Thrusters (75 lb./55 lb.)
A note on the Beep Test, from CompetitorsWOD.com This is my test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment. In other words, size, strength, or skill doesn’t play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass). Nor does the running route, height of the wall ball target, or the model of airdyne matter. Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think. Now no test is perfect, and if there is any bias it would be to shorter athletes.
This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically this is a test of “Whatcha-got?” So… lets see whatcha-got.
By the way…Spealler got 17 rounds + 16 reps.
Post completed rounds to comments.
36 New Year’s Resolutions that actually matter, Elite Daily
Dmitry Klokov is one of the elite Olympic lifters in the world, and you can see why in this video….pause front squat at 250kg (550lb). My brain cannot even register what my eyeballs are seeing…..
Post thoughts to comments.