“tttTD9”

Training Think Tank Throwdown WOD by Max El-Hag

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  • 3 AMRAPs in 24 minutes
  • Perform 3, 6, and 9-minute AMRAPs of:
  • 20 Hang Power Snatches (115/80 lb)
  • 10 Burpee Box Jump Overs (24/20 in)
  • 20 Thrusters (115/80 lb)
  • 10 Burpee Box Jump Overs (24/20 in)
  • 20 Hang Power Cleans (115/80 lb)
  • 10 Burpee Box Jump Overs (24/20 in)
  • 20 Overhead Squats (115/80 lb)
  • 10 Burpee Box Jump Overs (24/20 in)
  • 20 Ring Muscle-Ups
  • Rest 3 minutes between each AMRAP

Perform as many repetitions as possible in 3 minutes. Then rest 3 minutes. The perform as many repetitions as possible in 6 minutes (starting at the beginning again). Rest 3 minutes. Finally, perform as many repetitions as possible in 9 minutes.

Scaling

Scored as 3 events:
3-min AMRAPs:
20 Hang Power Snatch (95/65 lb)
10 Bar Facing Burpees
20 Thrusters (95/65 lb)
10 Bar Facing Burpees
20 Hang Power Clean (95/65 lb)
10 Bar Facing Burpees
20 OHS (95/65 lb)
10 Bar Facing Burpees

Movement Standards

Hang Power Snatch: must start at extension then hang – must not go below knees in hang – full extension OH.

Thruster: Full lockout overhead, squat below parallel. Must be performed in one full motion. Front squat into push press is not allowed.

Hang Power Clean – must start at extension, then hang – must not go below knees – full extension in the front rack at top of rep.

Overhead Squat: Bar locked out overhead, squat below parallel, stand up with hips and knees extended

Burpee Box Jump Overs: Burpee box jump overs: Chest/thighs touch floor on one side of the box, jump up and both feet land on the box, land on other side. Must be facing box on each rep and two-foot take-off only.

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namesake photo
Background: tttTD9 marks the ninth workout in the Training Think Tank Throwdown Series, programmed by the Coaches at Training Think Tank @trainingthinktank (TTT).

The Throwdown Series started as a weekly workout posted online by TTT, along with a video demonstration and in-depth discussion on strategy, tips, and techniques.

Each workout in the series is numbered sequentially (tttTD1, tttTD2, tttTD3...)

See also: All tttTD WODs
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