33-27-21-15-9 reps for time of:
Time cap: 20 minutes
A) 5-7 min easy row or bike, keep heart rate low but get the muscles moving and get a little sweat going.
B) Specific Mobility
C) General Prep
10 Kb Halo (5 each way)
10 Goblet Squat
10 Kb Strict Press (5 per arm)
10 Kb SA Thruster (5 per side)
10 Scap Pull-Up
5-4-3-2-1 Build to Heavy Single (From Floor)
D) Specific Prep
Rest 1min between rounds increasing intensity finishing at WOD pace.
Tips and Strategy
This workout is going to com down to how you manage the chest to bar and how you move through the thusters to maximize your capacity on the pull-up bar.
Break your thruster sets from the beginning! Break the 33 into at least 3 sets and pick a number that you can maintain your pace with throughout, whether that is sets of 7 or 5 or whatever. Keep your breaks on the barbell short, count to 3 or 5 and pick the bar right back up. Focus on using your hips and accelerating through the middle of the rep and jumping the weight overhead. Save your arms as much as possible. If you need to take a small break in the middle of your intended set take it with the barbell overhead and snag an extra breath. Actively pull the bar down into you and make sure you are breathing at the top and bottom of every rep.
Chest to Bar
This is where the most of us will spend the majority of our time. Again, break these into manageable sets from the beginning. Short sets with short rest will ALWAYS beat big sets with big rest. Think about sets of 3-5 if you have a high capacity or 1-3 if you have a lower capacity on chest to bar. There is absolutely nothing wrong with approaching this with quick singles from the beginning. If you can do quick singles with out ever having to stop you will be putting yourself in a strong position to get deep into this workout. Make sure to pick a pull-up bar you can reach without jumping, this will save you both energy and time.
Great work on the 2019 Open everyone!