Barbell warm up
9 Minutes
Minute 0-3 = 4 snatch grip high pulls + 3 Power position power snatch
Minute 3-6 = 3 hang position power snatch + 3 overhead squat
Minute 6-9 = 4 full snatch (squatting) with empty bar, from the shin
*on minutes with 2 movements finish all reps of the first movement, then all reps of second, dont go back and forth between the two

we will give you a few minutes to get some weight on your bar but this is technique work, shouldnt be heavy
then
On a 15 Minute Clock
1 Power Position Squat Snatch
1 Hang Squat Snatch Above Knee
1 Hang Squat Snatch Below Knee
Rest 1-2 minutes between sets After 3 sets, remove the Power Position Snatch and only perform the 2 hang snatches.
*this is technique work not max out day. You should not be missing any of these lifts because of weight.

Wod

For Time
15 Hang Power Snatch 135/95lbs
10 Wallballs 20/14lbs
10 Hang Power Snatch 135/95lbs
20 Wallballs 20/14lbs
5 Hang Power Snatch 135/95lbs
30 Wallballs 20/14lbs

CONDITIONING

Feel: Gas

Pacing: Reach

Target Score: Sub-8 Minutes

Firebreather Score: Sub-5 Minutes

Scaling

• Wallballs: 1-2 Sets Each Round
• Hang Power Snatch: 1-2 Sets for the all 3 sets.

This is meant to be fast, so scale to preserve the stimulus today. Practice the high hang “bounce” snatch as well as the low hang power snatch so you can see what style you like best.
Lighter and faster is better than going too heavy today. If it ends up feeling too light go as fast as possible. Push it to the redline.

Warm up
300m Run
30 lunges
200m Run
30 Mountain Climbers
100m Run
:60 Second squat hold while holding a plate out in front of you
Then 15 DB Power Cleans @ Workout weight

Strength
4 sets of 4 front squats at around 80 percent.
Between sets 16 lunges (8 each leg) with your dbs that you are using for the workout

AMRAP 16 Minutes, alternating full rounds w/ a partner
8 DB Power Cleans 50s/35s
1 Rope Climb

Athletes who are proficient at climbing rope should alternate between rounds of Legless and rounds of standard climbs.
CONDITIONING
Feel: Muscular Overload
Pacing: Reach
Target Score: 12-16 Rounds Firebreather: 24+ Rounds

Scaling
DB Power Cleans: Should always be 1 set
Rope Climb: Strict/Banded Strict Pull Ups. 4 reps = 1 climb or 2 pulls from the ground
*if you have a team that can both can do muscle ups and we are short ropes you could scale up to 3 ring muscle ups per round.

Sunday Funday- teams of 2

Wod 1
10 Minute Amrap
20 Wall balls
20 Single arm DB snatches

Wod 2
10 Minutes Amrap
60 Doubles or singles
10 Bar Muscle ups
Or
10 minutes
120 Singles
16 Pull ups
Or mix and match

Wod 3
8 Minutes
20 single arm db hang clean and jerk (complete 5 on one arm before switching
20 toes to bar

Endurance
Teams of 2
Finish is any order
2 Miles of running- Split how ever you want MINIMUM interval is 400M
3000 Meter of rowing
3000 Meter of Skiing

9am – warm up
Going solo today
30 A-frame Toe Touches
30/20 Calorie C2 Machine
20 Russian KB Swings
30/20 Calorie C2 Machine 10 Barbell RDLs (moderate-to-heavy weight)


Every 3 minutes for 24 Minutes
3 Deadlifts 315/205lbs
:90 for Calories on any C2 Machine
Rest the remainder of the interval Score is total Calories

2 Rounds
200m Run
20 Lunge Steps
:30 Wallsit
Then,
2:00 of Glute Activation w/ 5 Air Squats every :30 including to start and end
20 Band Pull Aparts

Wod 1

AMRAP 13 Minutes
300m Run
12 Push Presses 135/95lbs

CONDITIONING
Feel: Gas
Pacing: Sustain
Target Score: 3-5 Rounds
Firebreather Score: 6 Rounds

Wod 2- teams of 3
Amrap 12 Minutes
10 Sandbag or odd object squats 150/100
*one partner finishes 10 squats then the next partner goes
*Alternating Every 10 Squats If no Sandbags, use two KBs or DBs 70/53lbs in the front rack hold