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,

Partner wod

Running clock.. just keep on trucking, split work however you want
Wod 1
100 wall balls for time

Wod 2
5 Rounds
20 Kb swings
25 Burpees
30 Rower cals

Wod 3
200 Air squats
150 Sits ups
100 Push ups