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

Time for some shoulder and handstand practice work again today.
If you have no desire to walk on your hands, thats fine. We have pressing and holds to build shoulder strength.

Warm up
3 rounds
20 pass throughs
50 Meter walk with plate overhead locked out
1 Wall walk

Strength skill Option 1 (if you want to handstand walk)
3 Rounds
1:00 Max Distance HS Walk
Rest 1:00
1:00 Max Rep Shoulder Taps
Rest 1:00
*or take 12 minutes to work on progressions with the coach

Strength option 2 if you feel like lifting
12 Minute Emom, alternating
Even minutes- 2 strict press, 2 push press, 2 push jerk
Odd Minutes- 20 second static hold overhead with barbell.
*use the same weight throughout

Wod- Long burner
8 Rounds for calories on any machine (16 minutes total)
1:15 work :45 rest

Warm up
Rounds
10 A-Frame Toe Touches
8 squat cleans
:30 Squat Hold
10 split or push jerks
10 Jump Squats

Take 10 minutes to build to your clean and jerk weight

Score is pass/no pass.
Pass is no misses on your clean and jerk at the correct percentage.
Every 5 Minutes for 30 Minutes
24/19 Cals on bike
3 Clean and Jerks @ 70-80%
*we are looking for about 2 minutes on the bike (or whatever machine you are using and 2 minutes to complete your clean and jerks giving you 1 minute or more of solid rest.
Bike piece is not meant to be a sprint, its a moderately fast sustained effort to fatigue you for a clean.
*Rower and ski equivalent is 400/500m

On a running clock with no breaks
With a partner complete
75 wall balls
75 burpees
100 doubles (or 200 singles)
100 lunges unweighted
1 mile run together
100 lunges unweighted
100 doubles
75 burpees
75 wall balls

8am Endurance
Partner run- you go i go
4×800 (2 each)
2x 1 mile (1 each)
4×800 (2 each)

9am and 10am
These saturday wods can be done as partner wods. A few numbers might change but for the most part they will be similar.

21-15-9 reps, for time of:
Strict Handstand Push-up
Clean & Jerk, 115/75 lbs

Rest 5 Minutes
3 rounds for time of:
35 Wall Balls, 20/14 lbs
7 Bar Muscle-ups

rest 5
2 rounds for time (3 with a partner)
100 Double Unders
Plank Hold, 1 min
L-Sit, 30 secs