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

3×10 Single Leg KB RDL (5/leg)
then
9-6-3
Bar Facing Burpee
KB Sumo Deadlift High Pull

Do a few warm up sets of Sumo Deadlifts Then

Sumo Deadlift
2×15

Reset your hips low to your starting point on each subsequent rep to ensure they are getting leg drive out of each rep. Additional notes: First set is a lighter warm up set, second is AHAP. If possible, shoot for the second set of 15 to be heavier the second set of 20 from last week

On a 14 Minute Clock amrap of
Beach Season
20 Banded Tricep Extensions (pump focus)
10 DB Curl and Press
20 Alternating Leg V-Ups

Feel: Muscular Overload, CHASE THE PUMP
Pacing: Casual/Forever
Target Score: Huge Arms
Firebreather Score: Huge(r) Arm
Scaling DB Weight: Choose a weight that allows you to stay moving steadily the entire time and “chase the pump”. Curl and press is performed with both arms simultaneously

AMRAP 15 Minutes
In a Team of 4, rotating full rounds
Sprint 50m
Heavy med ball run 50m 150/100lbs
Sprint 50m Cones are set up 50m apart. Perform 25m out and back.

Team workout today. If you really don’t like team wods you can go solo
With 6 ropes we will be starting some teams on ropes and some teams on front squats it make absolutely no difference where you start. Don’t stress

AMRAP 7 Minutes
40 Single Unders
5 Ring Rows
30 Single Unders
10 Kettlebell Taters
20 Single Unders
:15 Squat Hold



Rope Climb Skill
1×3 Seated Foot Locks
1×3 Seated Foot Lock + Stand
1 As Many Pulls As Possible + Descent
1 As Few Pulls as Possible + Descent

Wod every 7 minutes for 21 minutes (3 rounds)

In teams of 2 for total reps:
Every 7 Minutes for 21 Minutes
2 Minutes, Max Synchro Front Squats*
:30 Rest/transition
2 Minutes, Max Rep Rope Climbs
Rest 2:30 and transition and change your weights if you need to
*R1: 95/65lbs
R2: 135/95lbs
R3: 185/125lbs

Score is total reps added together. Bar is taken off the floor.

Feel: Conditioning
Pacing: Reach
Target Score:
R1: 25+ Front Squats/ 6+ Rope Climbs
R2: 20+ Front Squats / 6+ Rope Climbs
R3: 12+ Front Squats / 6+ Rope Climbs
Firebreather Score:
R1: 40+ Front Squats/ 10+ Rope Climbs
R2: 25+ Front Squats / 10+ Rope Climbs
R3: 15+ Front Squats / 10+ Rope Climbs

Scaling

• Front Squats: Reduce Loading to roughly 30, 50 and 70% of the athlete’s 1RM
• Rope Climb: Climb from Supine or perform banded strict pull ups (5 banded pull ups = 1 rope climb)

Barbell warm up for snatching
Get some weight on your bar to get ready for your first set

Strength- Start light and build in weight
Every 3 minutes for 18 minutes (6 rounds)
3 Squat snatches if you are going on the heavier side, 5 squat snatches if you are working on form
These are NOT touch and go. set up properly, perform one lift, drop the bar and repeat.

Wod
4 Rounds For Time
Run 400m
10 Power cleans 135/95
10 burpees over your bar

Feel- Conditioning
Pace- Reach

With an RX weight of 135/95 this is meant to be touch and goes or very fast singles. Pick a weight that you can move well. Push yourself on your burpees and don’t use your run and rest.