8am Endurance. Its been a while since the backwards 10k. Find your best 10k buddy and come on out.
Split evenly you go i go
2- 200m
8-400m
4-800m
2- 1 mile

9am and 10am. These Saturday workouts can be done as partner workout or scaled way back if you do not feel like doing all 3 workouts.

3 rounds for time of:
Handstand Walk, 25 feet (scaling available as always)
10 front Front Rack Lunge steps 135/95 lbs,
8 Hang Power Snatches, 135/95 lbs

Rest 5
Run, 800 m
15 front squats 155/105 lbs
Run, 600 m
9 front squats 155/105 lbs
Run, 400 m
6 Front Squats, 155/105 lbs

Rest 5

4 rounds for time of:
40 Double Unders
20 Push-ups
10 Pull-ups

3:00 Row bike or run
Then
2 Rounds
10 PVC Pass Throughs
10 Empty bar or pvc good mornings
10 empty bar deadlifts

Strength
Front squats
7-7-5-5-3-3-1-1
Building in weight each set

“Gritney Spears”

AMRAP 8 Minutes
Row 250m
12 S-arm DB Hang Clean and Jerk 50/35lbs*
8 Alternating Pistols

Rest :90 (after the 8 minutes)

AMRAP 6 Minutes
Pick up where you left off and repeat the above amrap
*Split pistols and DB hang clean and jerk evenly each set

*Scaling- scale weight on db to go unbroken for 6 on each arm. little to no rest when switching arms
-Scale pistol to normal scaling options OR today you can do single db box step ups if you choose. 4 each leg.

4 Rounds
:30 Machine – Easy Pace
:20 Machine – Moderate Pace
:10 Machine – Hard Pace
Then
3 Rounds
10 Hollow Rocks
10 Gymnastic Kips
8 Hang Squat Clean Thrusters

Now that you are warm, start loading up your bar for your clean and jerk weight. Believe it or not we are 7 weeks into this cycle of clean and jerks. This cycle will go a little bit longer than the normal 7 weeks but hang in there. It’s only one cycle a year we focus on lifting under fatigue.

Wod
Every 5 Minutes for 25 Minutes
10/8 Calorie Machine
7 Toes to Bar
10/8 Calorie Machine
7 Toes to Bar
3 Squat Clean and Split Jerks @ 70-80%

*Score is completed squat clean and jerks. top score you can get on this wod is 15. Rx would be if you used your 70-80 percent and did toes to bar. Write weight in your notes section.

Each round should not exceed 3 Minutes of work, so ensure you have a correct dose for both the Bike and the T2B.  Again, the purpose of these pieces are to provide mild-moderate fatigue prior to athletes performing their clean and jerks. you do not need to blaze through the machine/toes to bar, but you can if you want to

We are going to jump right into a squat warm up today as we want to leave sufficient time to get through the squats. Not looking for a one rep max towards the end but we are looking for very heavy singles. 2-3 minutes rest between sets, start your 5 at about 70 percent and work up

Back Squat 5-5-3-3-3-1-1-1


Wod
3 Rounds
21 Shoulder to OH 95/65lbs
15 SDLHP 95/65lbs
9 Bar Facing Burpees
30 doubles
Today is good chance to go for that RX on doubles if you can string a few together. 30 for 3 rounds should be unbroken if you have them. if not it wont take too much longer to get them in. If you have single single double or can string a few together just go for it today. Don’t worry if someone gets ahead of you, its your workout. If you start with doubles, stick with them.

Fast wod, keep it under 12ish minutes. Adjust weight to finish in that time. 21 shoulder to overhead should be no more than 2 sets a round so keep that in mind when picking a weight.

Warm up
3 Rounds
5 Clean high pulls
5 Power cleans from above the knee
5 power cleans from the shin
5 full squat cleans
Row or ski 250

Take time to build up to your clean and jerk weights for the wod. Lets be warm before we jump into this

Wod
3 Rounds
Row or ski 250m or bike 13/10
3 Clean and Jerks 60-70%
Row or ski 500m or bike 24/20
2 Clean and Jerks 70-80%
Row or ski 750 or bike 35/30
1 Clean and Jerk 85+%
Rest 3:00
*one of the few times we will add weight and take weight off in the same workout. have your weights ready.

The focus here is moving a moderate-to-heavy barbell under fatigue. Athletes may adjust their barbell weight each set, each round. Once the athlete begins their triples, the set shouldn’t exceed :30. Once the athlete begins their doubles, it should exceed roughly :20. this workout should not exceed 35 minutes