Barbell warm up for the clean and jerk

Take 10 minutes to build to your clean and jerk weight for the wod

Wod

Every 6 Minutes for 30 Minutes
:45 Minute Max Strict Pull Ups
:15 Transition
:45 Minute Max Bar Facing burpees
Then
3 Squat Clean and Split Jerks @ 70-80%

Take the remainder of the 6 minutes to rest and get heart rate back down for the next round
Scaling
Pull Ups: We are looking for 5+ Reps each round – add a band if needed (no kipping).
Burpees: We are looking for 10+ Reps each round

*********Scoring*********
Score is lowest number of burpees of all rounds plus lowest number of pull ups for all rounds. If you miss one of your clean and jerks you get a 0 for that round.

Extra if you want it outside
3 Rounds
1 minute bearhug on the heaviest med ball possible, not resting it on your knees. dont drop it
Run 400M

Warm up
3 Rounds
5,10,15
Pull ups, push ups, air squats

Strength
Bench press 5 sets of 5 building up to a max 5

Wod
10 Rounds
5 strict press 75/55 (pick a weight you can go unbroken)
10 Reverse Lunge Steps (unweighted)
10 DB Snatches 35/25s

Light and fast fast fast.
There will be a little time after class to work on some skills.

Warm up.
Every 2 Minutes for 8 Minutes (4 rounds)
8 Bar Facing Burpees then max reps:
R1: PVC Pass Throughs
R2: Ring rows
R3: Snatch grip deadlift empty barbell
R4: Hang power snatch empty barbell

Workout. This is tough. we will give you time to get that snatch weight on your bar and get a few reps in

MISFITS 21.4
AMRAP 20 Minutes
3 Rounds of:
9 Bar Facing Burpees
6 Power Snatch 85/60lbs
3 Chest to Bar Pull Ups
then,
3 Rounds of:
12 Bar Facing Burpees
9 Power Snatch 85/60lbs
6 Chest to Bar Pull Ups
then,
3 Rounds of:
15 Bar Facing Burpees
12 Power Snatch 85/60lbs
9 Chest to Bar Pull Ups

then, in the remaining time, AMRAP of:

18 Bar Facing Burpees
15 Power Snatch 85/60lbs
12 Chest to Bar Pull Ups

Score is total reps. Completing all 3 rounds of the 15, 12, and 9s is 243 reps total. Add any additional reps from the AMRAP portion.

Scaling
Power Snatch: barbell should be light enough to be performed as touch and go for most of the workout (not unbroken, but not singles).
CTB should be 2-3 sets or less each section

most should shoot for 6-9 round of work total. You are ripping through this if you get to the final AMRAP. challenge yourself.

Warm up
3 rounds
5 Power position power cleans
5 hang power cleans
5 squat cleans from the shin
5 split jerk

Dont be afraid to throw a little weight on

Strenght/skill – Build to your wod weight for the workout. Focus on form, work up to your wod weight in a few sets so you are comfortable picking it up during the wod

Workout
5 Rounds15/12 Calorie AAB or row or ski
10 toes to bar or 15 Sit ups
1 Clean and Jerk 80-90%
Rest 3:00
*not every workout is race. Focus on the lift, don’t rush your set up. Working around 90 percent is going to be tough.

Extra- There should be time for this and you will be plenty warm
Thruster 12-12-12
You’ll have your weight outs so get after this one. Goal of this is to pretty up your movements at metcon weights (65,45 95/65, 115/75, 135/95)
Pick a weight where you can get 12 unbroken but challenging thrusters.

Warm Up
3 rounds
10 med ball cleans (grab the ball you are going to use for the wod)
10 Good mornings with empty barbell
5 push press

Strength
Every other minute for 10 minutes (sets)
Do 1 set of 3 of 1 1/2 deadlifts. Try to use an equal or bit heavier than you did last time we did these on 1/14. last time was sets of 2.

Wod
AMRAP 4 Minutes x 3
12 Wallballs 20/14lbs
8 S-arm DB Hang Clean and Jerk 50/35lbs (4 one arm then 4 the other)
Rest 1:00 between AMRAPs
Continue where you left off after each rest.

Scaling- Both movements are meant to be one set each time, with nothing slowing athletes down other than their own fitness. Reduce loading in both movements to allow this to happen.

Will set some rowers and skiers up outside if you want to this extra piece

AMRAP 4 Minutes
Max Distance Bike/Row/Ski*
Rest 1:00
Compete as many rounds as you need to reach 3000 meters.