Team Workout.

Wod 1-
8 minutes total for both partners to find a 1 rep max clean of any kind. We will give you time to warm up to this.

Wod 2
75 Wall balls
50 Burpees
75 Wall balls
50 Burpees

Wod 3
One partner row or bike max cals for 3 minutes
1 minutes break to switch and wipe off handles
next partner row or bike for max cals for 3 minutes

We are going to to try to make this work with only 3 ski ergs
As a team complete
1 800m run each
100 cals bike
100 cals row
100 cals ski

9am and 10am
These wods can be done solo or as a team

8 Rounds for time
10 atl db snatch
15 foot handstand walk

Rest 5 minutes

15-12-9-6-3
Double db hang squat clean
Ring dip
Toes to bar

Rest 5 minutes

3 rounds for time
Run 400
100m Db farmer carry

3 Rounds
2 Inchworms
4 Push Ups
8/6 Calorie Row
12 Jump Squats

3 short pieces today with the 3rd being optional.. but your rower will already be out so why not give it shot.

Strength- this is going to burn
2 Rounds
1:00 Max Rep Back Squat at 40% of 1RM
Rest 4:00

AMRAP 7 Minutes
5 Toes to bar
8 Thruster 75/55lbs

Optional 3rd piece
3 rounds, not for time.
15/12 Calorie Row
90 Double Under
Rest 2 minutes

Warm up is a barbell warm up for snatches.
We would like you to do snatches for the workout but if injury is preventing that another way to to get the bar overhead is to clean and jerk it. Just don’t avoid snatching because you dont like it.

Wod- The workout is NOT necessarily for time. Not looking for sloppy form on your lifts. SLOW DOWN and make your lifts look pretty.

We are going to take about 20 minutes to work on snatches before class

Not necessarily For Time
Row or Ski 1,000m
15 Bar Muscle Ups
12 Squat Snatches 155/110lbs
Row or Ski 1,000m
9 Bar Muscle Ups
6 Squat Snatches 185/130lbs

Remember scaling is cool. We would much rather people see people scale and keep moving then see you missing muscle ups, ripping your hands, missing lifts.

-Scaling for Muscle ups would be reducing reps or modifying to jumping BMU, chest to bar pull ups, or Burpee CTB Pull Up, or getting as many muscle ups as you can, if even if they are singles, then switching to a band or pull ups
-Scaling for snatch is by weight or in the event of shoulder problems switch to squat clean and jerk.

Barbell Warm up for the clean

We will give you time before starting the clock to build up in weight a little bit.
Strength
From 0-7:00
Find a 1RM Power Clean
Rest/weight change from 7:00-8:00
From 8:00-10:00 Max Rep Power Cleans @ 80% of the 1RM found before
*looking for 12 plus reps total in the two minutes

We are looking for the power clean to translate to the clean and jerk, so it’s important that we don’t allow you to find a 1RM by any means necessary. Avoid the dreaded “starfish” position, and instead catch the bar in a position that would allow you to squat if needed

Wod
2 Rounds
Run 400m
30 Front Rack Lunges 135/100lbs

*if you haven’t done high rep lunges with a barbell you are going to want to scale this back. Its a tough position for some to get in, so you can use db’s as well. scale by weight and reps. you are going to be sore.

*extra
4 Rounds
8 KB Facing Burpees
10 Double Russian KB Swings 53s/35s