3 Rounds
:10 Calorie AAB SPRINT
Accumulate 10-15 slow air squats as “rest” between bike sprints.
Then,
Build to workout weight thruster weight
Then,
4-3-2 FAST
BBJO (at workout height) Thruster (at workout weight)

Wod. This is going to hurt. Another lesson in scaling today. Read carefully
For Time
Every 6 Minutes for 24 Minutes
15 Burpee Box Jump Overs 24/20″
15 Thrusters 100/70lbs
4 scores, one from each interval… but your score you put in zen planner is your SLOWEST interval.

Scaling

• BBJO: Scale reps if it will take an athlete more than 1-1:15 to complete the burpees. Scale box height before reps.
• Thrusters: 1-2 Sets, but first couple rounds should be unbroken.

Coach Focus: This workout is intended to be 4 extremely high intensity intervals where athletes really push their BBJO pace and immediately pick up their barbell for an unbroken set of 15 thrusters. This means BBJO number needs to a number an athlete can move fast through for all 15 reps each round, and a barbell weight they have a realistic chance of doing unbroken. Only athletes who have the capacity to really push the pace should do this workout as prescribed, with most needing some modification to maintain the intensity and stimulus we want. When in doubt, go lighter and make athletes sprint

Barbell warm up for cleans

Then

Squat Clean
1×3 Power Position*
2×2 Hang, at knee**
then,
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75%
3 @ 80%
2 @ 85%

Coach Focus: Today’s focus is barbell speed once the barbell passes the athlete’s knee. A common mistake by athletes is trying to RIP the bar off the floor in their first pull, leading to disorganized and sloppy reps. Instruct athletes to pull the first pull (ground to the knee) with control and then think about accelerating the bar once it passes the knee.

Extra Work
EMOM for 10 minutes
10 second bike sprint for cals

3 Rounds
8 Lateral Bar Burpees
10 DB Snatches
12 Goblet Squats w/ DB (OH Squats w/ empty bar on round 3)

AMRAP 15 Minutes for quality not quantity
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat*
Rest as needed between sets
*Keep the bar above the knee in the hang

Stimulus: Technique to Heavy
Rest: As needed 
Coach Focus: We have spent a large portion of this phase cleaning up the snatch, ensuring athletes understand how to move around the barbell vs. lifting the barbell. Today’s complex will test athletes and their ability to maintain good positions as they build heavier and heavier.


Wod
3 Rounds
20 Toes to Bar
15/10 Calorie AAB (or ski or row)
10 Dumbbell Snatches 70/50lbs

Scaling
Toes to Bar: 3 Sets or less. Reduce reps (floor of 15) or scale to kipping knee raises.
DB Snatch: Critical for the stimulus that all athletes have a challenging, but safe weight for the DB. Athletes may need to switch from touch and go to singles as they fatigue. DB should be heavier than usual.

Feel: Gas
Pacing: Reach
Target Score: 7-11 Minutes
Firebreather Score: Sub-7 Minutes

1:00 Squat Hold
20 Leg Swings (Front-to-back)
2:00 Calf Mash *share the rollers
20 Leg Swings (Side-to-Side)
20 Cossack Squats (10 each direction)
300m Run*
pay attention to your time on this run, use this run to calibrate your speed for the MetCon

Wod 1
uh oh
Rotating, in teams of 3 for 10 Minutes
3 Pause medball Squats 150/100
*Pause is 1-second If no Sandbags, use two KBs or DBs 70/53lbs in the front rack hold

Wod 2
Every 2 Minutes for 18 Minutes
300m Run

Feel: Cardio
Pacing: Sustain
Target Score: Sub :90 for all Rounds
Firebreather Score: Sub :60 for all Rounds
Scaling Keep all round under :90 of work so athletes have rest and can repeat. C2 Machine would be the preference over AAB for today’s cardio work if running isn’t possible. Only athletes with injuries or who are at risk for injury should be using a machine, otherwise get athletes on their feet

Warm up
3 Rounds building in weight on your back squat
5 Pull ups
10 push ups
10 Back squats

Strength- short and sweet
2 sets of 9 back squats

Strength
Back Squat2x9
First set should be a moderate weight set, second is AHAP. May climb between working sets. Heavier than last time (July 28)

AMRAP 24 Minutes
15/10 Calorie Row or ski
25′ HS Walk or 2 Wall Walks
50′ Farmers Carry 50-70lbs/hand

Scaling Row: 200m Run

HS WalK: 2 Wall Walks
Farmers Carry: AHAP but able to walk 25’ UB. Rx athletes should be close to 70/50 in each hand. Use DBs, KBs,