Coach led barbell warm up for clean and jerk.

Strength

Squat Clean and Split Jerk 3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
–
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
–
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%

*drop and reset between reps, rest 2-4 minutes between SETS

Extra
Pick one to work on for 10 minutes

Pick 1 of the following skills and practice as an EMOM for 10 minutes.
– 5-30′ HS Walk
– :05-:10 L-Sit Hold
– 1-3 Strict Muscle Ups
– 1-2 Rope Climbs
– 5-40 Double Unders
– :20 Squat Hold (mobility focus)

12 Single KB RDL
12 Russian KBS
2:00 Row (slightly faster than 3 minute pace)
10 Single KB RDL
10 Russian KBS
1:00 Row (slightly faster than 2 minute pace)
8 Single KB RDL
8 Russian KBS

Everyone’s favorite day

Row 5k
*other option is to run 5k or ski 5k.

Optional strength is Bench press- 3 sets for max reps of bench press using 60 percent of your 1rm. Rest 4 minutes between sets.

Sunday Funday

Teams of 2

Wod 1- 8 minutes to establish a max of the following
3 touch and go cleans (can be power or squat or a combo of the 2) has to be touch and go
Score is both partners total added up.

Wod 2- split work as evenly as possible
40 thrusters, 135/95

6 legless rope climbs

30 thrusters, 135/95

4 legless rope climbs

20 thrusters, 135/95

2 legless rope climbs

Scale by weight
Scale by rope movement – non-legless rope climbs, partial climbs or 3 rope pulls per 1 climb

Teams of 2 running. you go i go… if you absolutely do not want to run (you should be running though unless injured) you can do this on a rower
200 M (partner 1 goes, then partner 2 goes)
200 m
400 m
400m
800
80
400
400
200
Enjoy!

9am
Warm up

Until 60/48 Calories are Completed Alternating Movements with a partner
10/8 Calorie Ski or row
Max Bear Hug Med Ball Squats*
*Partners switch when ski/row partner finishes

For Time with a Partner: alt rounds
50 Rounds, waterfall style (25 each) 10/8 Calorie ski or row
4 Sandbag Squats 150/100lbs

Coach led Positional Barbell work warm up

Strength-
These “waves” as they are called are tough. Don’t miss them

Squat Clean and Split Jerk 3 reps @ 67.5%
2 reps @ 72.5%
1 rep @ 77.5%
–
3 reps @ 72.5%
2 reps @ 77.5%
1 rep @ 82.5%
–
3 reps @ 77.5%
2 reps @ 82.5%
1 rep @ 87.5%

Pick 1 of the following skills and practice as an EMOM for 10 minutes.
– 5-30′ HS Walk
– :05-:10 L-Sit Hold
– 1-3 Strict Muscle Ups
– 1-2 Rope Climbs
– 5-40 Double Unders
– :20 Squat Hold (mobility focus)