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

Warm up

2 Rounds
10 Plank Transitions
10 Band Pull Aparts (RD1: Palms up, RD2: Palms down)
Then
2 Rounds
10 Right Arm Russian KB Swings
10 Left Arm Russian KB Swings
12 Goblet Reverse Lunges

Strength
Every 2 Minutes for 10 Minutes
(2) 1&1/2 Deadlifts
Go heavier than the sets of 3 we did last week. This is 10 reps total.
This deadlift cycle only has a few more sessions left in it.

Wod
On a 9 Minute Clock:
6 Rounds
10 DB Snatches 53/35lbs (5 each side)
10 db Squats 53/35lbs ) (holding 1 db in front of you like a goblet squat, not on the shoulder)
Then, in the remaining time, Max Distance HS Walk
Scale to Max wall walks or max double db push press
*every 5 feet on Hs walk is a point
*every wall walk is a point
*or every push press rep is a point

Looking at about 3 minutes or less left of the 9 minutes to get some handstand walks/wall walks/presses in.

Sunday Funday
Wod 1
12 Minute amrap split how you want
20 cals on rower or bike
20 Wall balls

Wod 2
10 Minutes (you go i go) go quick, your partners fitness depends on it.
10 sit ups
10 airsquats
run 200m

Wod 3- 8 minutes split how you want
20 db snatches
20 single arm db push press or push jerk

8am Endurance
Partners
In any order, one partner working
Each run 1 mile
2000m row
100 Cal Bike
100 burpees

9am and 10am
3 rounds for time of:
12 Bar Facing Burpees
9 Thrusters, 115/75 lbs
6 Ring Muscle-ups (sub burpee pull ups)

Rest 5 Minutes

Complete as many rounds as possible in 7 mins of:
7 Kettlebell Swings, 70/53 lbs
7/5 Bike Calories

Rest 5 Minutes

4 rounds for time of:
50 Air Squats
25 Sit-ups
5 Deadlifts, 315/205 lbs

3 Rounds
20 Monster walks, 10 steps each way
10 Air squats
10 Kip swings

Strength
5×5 Front squats
This will take awhile. warm up to a working weight around 70 to 80 percent of 1rm then do all 5 sets at that weight

Wod
AMRAP 8 Minutes
2 Toes to Bar
2 Double DB/KB Deadlifts 70s/50s
4 Toes to Bar
4 Double DB/KB Deadlifts 70s/50s
6 Toes to Bar
6 Double DB/KB Deadlifts 70s/50s
8/8, 10/10, 12/12, etc.

We will try to accommodate all athletes with dumbbells or kettlebells. Theres a set of 80’s around as well. If you dont have the dbs you want use a barbell at 185/135