Warm Up
1:00 Squat Hold
Then
400m Run
Then
15-12-9
Light Power Clean
Jump Squat Gymnastic Kips

EMOM 3 Minutes
3 Power Cleans
EMOM 3 Minutes
2 Power Cleans
EMOM 3 Minutes 1 Power Cleans
 Athletes should build across the entire 9 minute clock they have for today’s strength work. make your own jumps in weight, but if form gets bad drop back in weight. “starfish” is something we do not want to see at any point (extremely wide feet in the receiving position

Wod-
50 Air Squats *Watch these reps! full range of motion
then
8 Rounds
8 Pull Ups
4 Clean and Jerks 115/75lbs

Feel: Conditioning/Gas
Pacing: Sustain
Target Score: 8-12 Minutes
Firebreather Score: Sub-6 Minutes

Scaling:
Air Squats: Reduce reps before ROM, should not exceed 2:30 of work for the most reconditioned athletes, but will likely be 1-2 minutes for most.
Pull Ups: No more than 2 sets at any point, otherwise jumping pull ups will elicit the stimulus we want today.
Clean and Jerks: athletes should have a weight they could do touch and go for 3-4 rounds before having to switch to singles, but they must remain fast.

Wod 1- Warm up wod, you go i go
7 Minutes
5 pulls ups
7 push ups
10 squats

Wod 2
12 Minute Amrap
Split how you want
80 Doubles
40 Wall Balls
20 Burpees

Wod 3- 7 Minutes split how you want)
7 deadlifts 185/135
7 cleans 185/135
7 bar muscle ups
*sub burpee pull up for MU

8am endurance
Alternating you go i go
25 burpee buy in
Row or Ski 200 (each partner)
Run 200
Row or Ski 400
run 400
Row or Ski 600
Run 600
Row or ski 800
run 800
Row or ski 800
run 800
row or ski 600
run 600
row or ski 400
run 400
row or ski 200
run 200
25 burpee cash out

9am Crossfit
2 Rounds for time:
21 Deadlifts, 185/135
7 Overhead Squats, 185/135
*yes you can deadlift more than you can overhead squat, but your limiting weight is your overhead squat…one bar, one weight only for this one. If you can clean it up to the rack after your deadlifts you can take your ohs squat off the rack

For time:
40/30 Calories, Air Bike
20 Ring Muscle-ups (or burpee pull ups or bar mu)
40/30 Calories, Air Bike

3 Rounds for time of:
20 GHD Sit-ups DO NOT DO 60 ghds if you havent before. no exceptions.
5 Wall Walks

Barbell clean warm up

Strength

EMOM 15 Minutes
R1-5: 3 Power Position Power Cleans
R6-10: 2 Power Cleans, above knee*
R11-15 1 Power Clean, below knee**

Additional Notes/Resources: Athletes do not need to drop and reset in the Power Position cleans in rounds 1-5.
In Rounds 6-15, all reps start on the floor, and athletes pause for a full 1-second count at the position indicated.
*Pause 1-3″ off the floor AND just above the knee before cleaning.
**Pause 1-3″ off the floor, then clean.

2 options for the Wod today, a little bit different stimulus on each one

Option 1-
“Grace”
30 Clean and Jerks for time 135/95
*this is workout is “send” pace or pretty close to send

Option 2
Triple Grace with a partner
90 Clean and jerks for time
**Must perform a minimum of 3 clean and jerks before you switch partners.

Extra
21-15-9
Chest to bar pull ups
wall balls
no necessarily for speed. for quality reps whether you are doing butterflies, kipping, strict, banded pull ups, or ring rows

8 minute Amrap
10/8 Calorie Row or ski
10 Step Ups on 24/20” Box
5-10 GHD back extensions

Take the next 10 minutes to work on your hang power snatch

For Time
21 Box Jump Overs 24/20
7 Wall Walks
21 Hang Power Snatches 115/75
15 Box Jump Overs
5 Wall Walks
15 Hang Power Snatches
9 Box Jump Overs
3 Wall Walks 9 Hang Power Snatches

Scaling
BJOs: Scale height before reps to allow for consistent speed
Wall Walks: Perform scaled wall walks or reduce rep scheme (6-4-2 or 5-3-1 are good options)
Hang Power Snatch: should be no more than 3 sets at any point

Feel: Gas
Pacing: Sustain
Target Score: 9-15 Minutes
Firebreather Score: Sub-8 Minutes

Extra- 15 Minutes amrap outside so you dont run over into the next class
10 toes to bar-
run 400
10 band pull aparts

This is not for speed. quality movements