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T2B Progression: 5 Kip Swings, 5 K2C, 5 K2C + Flick Toes Toward Bar, 5 T2B

Spend some time refining the technique, focusing on getting your knees up high and then flicking the bar quickly, rather than “piking”

Mobility Recommendation: Banded Glute Activation, 15 Steps in Each Direction (front/back/left/right) +15 Squats.


Back Squat: 8-8-8-8-8 (5×8)

Each set should get progressively heavier, looking for a weight that is heavy enough that you need 3-4 minutes of rest between sets. Warm up sets do not count, this is 5 working sets.


AMRAP 6 Minutes: 75/60 Cal Row, Max Reps T2B in Remaining Time

Do not pace the row. You should have, at minimum, 2 minutes on the rig to do toes to bar.




5 Minutes of Jump Rope Practice: Singles, Doubles, or Triple Unders for Advanced Athletes

Primer, 2 Rounds: 5 Moderate Front Squats, 5 Moderate Push Press, 10/6 Cal AB

The “moderate” weight in the warm up should be heavier than the weight used for the metcon.

Mobility Recommendation: 1:00 Banded Pigeon Pose Right, 1:00 Banded Dragon Pose Right, 1:00 Banded Pigeon Pose Left, 1:00 Banded Dragon Pose Left


Teams of 2, 20 RFT: 4 Thrusters (135/95), 40 DUs – alternate full rounds, 25 minutes time cap

Pre-WOD skill work should be focused on generating a big hip drive in the thruster so you can move that heavy weight. The thrusters should be unbroken every round – they should be heavy, but not so heavy you can’t hold on for 4 reps each round. Scale DUs as needed so you aren’t working for more that 30 seconds or so at a time.