20 Band Pull Aparts (perform 10 palms down, 10 palms up)
-Then-
3 Rounds
4 Tempo Ring Rows
4 Squat Box Jumps* 24/20″
*Perform an air squat, jump onto a box 6/4 Calorie Air Bike Sprint

Strength Every 4 Minutes for 12 Minutes (3 sets) 1 Max Rep Set of Push Presses
Round 1: 75% 1RM
Round 2: 70%
Round 3: 65%
Adjust weights to allow for 5-10 reps on round 1, and then slightly more on each subsequent set.

Score is total reps

Wod-
AMRAP 4 Minutes
3 Bar Muscle Ups
8 DB Front Squats 50s/35s
Rest 1:00
AMRAP 3 Minutes
2 Bar Muscle Ups
6 DB Front Squats 50s/35s
Rest 1:00
AMRAP 2 Minutes
1 Bar Muscle Ups
4 DB Front Squats 50s/35s

CONDITIONING
Feel: Gas Pacing: Sustain
Target Score: 5-7 rounds per AMRAP
Firebreather Score: 8+ Rounds per AMRAP
Scaling:
^–  Bar Muscle Up: Should always be 1 set or scaled to burpee pull ups (focusing on conditioning
vs. gymnastic skill)
^–  DB Front Squats: Should be always be 1 set. Scale weight not reps.

Coach Focus: Coaches must ensure athletes can move back and forth between today’s two movements to ensure the gas stimulus is met. A slow back and forth will not create the stimulus we are after. The burpee pull up is the preferred scale for bar muscle ups because we are prioritizing metabolic conditioning vs. a gymnastic skill session. DB Squats are performed with 2 dumbbells in the front rack.
Additional Notes/Resources: Positioning in the Bar Muscle Up

2:00 Banded Overhead Contract/Relax
-Then-
10 Burpees
8 Hang Muscle Snatch 10 Burpees
8 Power Position Power Snatch 10 Burpees
8 Hang Power Snatch

For 15 Minutes, Practice the following complex with perfect mechanics:
1 Power Position Power Snatch*
1 Hang Power Snatch, Above Knee
1 Hang Power Snatch, at knee
*After 3 sets, athletes may eliminate the Power Position portion of the complex ONLY if the coach deems that their proficiency has earned the right to do so. Mechanics > Intensity.
May be done as drop and reset or without dropping the bar, but do not allow grip fatigue to alter your movement patterns.

Wod
AMRAP 7 Minutes
50 kb Swings 53/35lbs
400 M run
30 Toes to Bar
Wod has 2 scores, here is part 2.. did you think i forgot about weight vest wednesday
Immediately after the wod, Throw on your vest if you have one and do
20 pull ups
800m run
20 pull ups- 2nd score is time and remember your time starts immediately after the amrap is over.

Scaling:
^–  KB Swing: Should be 1-3 sets, scale KB weight before reps. If the overhead position isn’t possible
due to injury, scale to chest height swings
^–  Cals: Should not exceed 3 minutes to complete, if you are newer stop at 3 no matter what the count is,
^–  Toes to Bar: Athletes should be allowed to chip away by any means necessary, but avoid the
dreaded ball upside down version of toes to bar. For athletes without the ability to perform a full toes to bar, scale to kipping knee raises or knee raises
-part 2 scaling. no vest, ring rows, banded pull ups

Extra:
AMRAP
10 Minutes
100m Run
25′ HS Walk
Run at a speed that allows for unbroken HS Walks.

Straight Through
Run 400m
10 Inch Worms
20 Plank transitions
10 Pause Ring Rows
Run 400m

Gymnastics Test
AMRAP 3 Minutes
Max Rep Strict Pull Ups
REST 4
AMRAP 3
Max Push ups

Gymnastics test will not be re-tested until the END of the next 6 weeks so this is one of those days where if athletes CAN do strict pull ups and/or push ups, allow them to struggle through what may seem like a very small number of reps so they can see big progress. Athletes with zero reps of each should be scaled to the most difficult style of pull up/push up they can do.
Additional Notes/Resources: 2 Easy Ways to Scale Push Ups

12 Rounds
10 S-DB Lunge Walking Lunges 50/35lbs
8 DB Facing Burpees

CONDITIONING
Feel: Cardio Pacing: Sustain
Target Score: 8-14 Minutes Firebreather Score: Sub-8
Scaling:
^–  Lunge: Perform unweighted before scaling to another movement. Scale to Step Ups or Air
Squats if lunges are inaccessible
^–  Burpees: Avoid scaling reps unless athletes are very new or severely de-conditioned
Coach Focus: Metcon is straightforward. Only the most severely de-conditioned athletes should be scaled in burpee volume, otherwise today is a good day for a time cap (15 minutes) so that athletes who need the conditioning get it. Scale loading on lunges, or have athletes lunge unweighted. 10 step ups or air squats may be a good sub if an athlete cannot lunge.

Extra
AMRAP 15 Minutes, teams of 3-5: 50′ Sled Push HAF (Heavy as F%#k)
Team members push 50′ at a time. Sled should be extremly heavy, but never requiring more than 2 stops to complete 50′. Teams with fewer athletes may require additional rest – this is a strength session, not a metcon.

3 rounds
10 Empty Bar Thrusters 10 Bar Facing Burpees
Then,
3 times through starting with an empy bar and adding weight each round
1×3 Power Position Squat Clean, Jerk last rep
1×3  Hang Squat Clean + Jerk last rep
1×3 Tempo pull squat clean + jerk last rep

New Cycle is here. Squat clean and split jerk is the focus lift

Lifting Test
Find a 1RM Squat Clean and Split Jerk

STIMULUS AND COACH’S NOTES
STRENGTH/SKILL
Stimulus: Heavy Rest: As Needed
Coach Focus: Ahead of building to a 1RM Squat Clean and Jerk athletes should be very well warmed up and prepped through positional work before adding weight to their barbell. Coaches should plan on 10-15 minute warm up ahead of loading barbells to ensure athletes are best prepared to lift heavy. By design, the skill work that follows is only 10 minutes so coaches should allow athletes ~20 to build to a heavy clean and jerk.
Additional Notes/Resources: Split Jerk Tips – Bent Back Leg in the Catch

Conditioning
The lift should take a majority of the time
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)

Wod Wars Past Event 1- this is a warm up for murph prep.
If you have been missing murph prep scale the second part of this way way way back

Event 1:

Teams of 3
For Time: 10 Min Cap
400M Med Ball Run (Team)

1 Athlete works at a time:
60 Single Arm Alternating DB Hang Snatch
60 Wall Ball Shots
60 Toes to bar

400M Med Ball Run (Team)

Scaling Key:

RX: Medicine Ball 30/20, DB Hang Snatch 70/50

Masters 35/45 & Intermediate: Medicine Ball 20/14, DB Hang Snatch 50/35
Novice: Medicine Ball 20/14, DB Hang Snatch 35/25, Ring Hanging Knee Raises

Wod 2- Week 3 of Murph Prep

For Time- skip the last section of this if you havent been practicing

Run 800m,
then 4 Rounds of:
10 Pull ups
20 Push Ups
30 Squats Then,
Run 800m,
then 3 Rounds of:
10 Pull ups
20 Push Ups
30 Squats Then,
Run 800m
If you plan to perform Murph with a vest, wear one.
Post workout: foam roll quads, glutes, and lats.
SKip