8am Endurance
With a partner complete
8 400’s
2000 Meter on rower or ski
8 400’s
2000 Meter on a rower or ski

9am and 10am
Team up for this one or go solo. Will adjust parts of this if you are teaming up.

Diane
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up

Rest 5 mins between workouts.
9-15-21 reps, for time of:
Hang Squat Snatch, 115/75 lbs
Chest-to-bar Pull-up

Rest 5 mins between workouts.

3 rounds for time of:
Run, 400 m
15 Bar Facing Burpees

Every 2 Minutes for 8 Minutes*
6 Bar Facing Burpees
6 Clean Deadlifts
6 Hang Squat Cleans
6 Split Jerks
*Start with light bar and work heavier each set

The focus here is moving a moderate-to-heavy barbell under fatigue, and is how we will incorporate our weekly Clean and Jerk work into the program for the entire phase. This is the only thing in class for good reason – these lifting days will take quite a while, but the movement we put around the Clean and jerks are intended to be lower skill and easy to scale. Rx will be based off percentage some days.

6 Rounds
300m Run
20 Push Ups
3 Clean and Jerks @ 65-75% of 1RM that you found under fatigue Tuesday
Rest 3:00
Shooting for 4 minutes or less per interval. If you are going over that you should scale weight back.
We are looking at about 30 to 40 minutes of time with the rest including. Clean and jerks are meant to be quick but not sloppy. The focus lift is the clean and jerk under fatigue for the next several weeks.

10-8-6-4-2
Empty Bar Good Mornings
Jump SquatsV-Ups Single Unders (4x)

1 and 1/2 Deadlifts
2-2-2-2-2
The 1 and 1/2 Deadlift: athletes perform a deadlift, then instead of lowering the bar to the ground they lower it to just below the knee and then stand it all the way back up. That’s 1 rep

Wod
AMRAP 2 Minutes x 3
10 KB Swings 53/35lbs
10 Jumping Lunges
20 KB Swings 53/35lbs
10 Jumping Lunges
Max reps KB Swings in remaining time
Rest 2:00

Warm up
2 Rounds
10 Ground to Overhead w/ Plate 45/35lbs
10/7 Calorie Bike HARD
20 band pull aparts
*snatch progression with empty bar
3 rounds
5 power position power snatch
5 hang power
5 from the shin
*add weight each round

Strength-
Find 2 rep max touch and snatch

Wod-

Conditioning Test
“Grizzabel”
3 Rounds
10 Unbroken Clean and Jerk 105/70lbs
10 Unbroken Power Snatch 105/70lbs
All six sets must be unbroken to count.
Each set of 10 should be unbroken. this is a short at fast workout. Choose a weight you can move 10 times. Set must be unbroken to count.
*if you miss try that set over quickly but chances are you need to lower the weight. This is retest so use the same weight next time we retest this.

Extra

Every 4 Minutes for 16 Minutes
12 Burpees
Sprint 100m
Really meant to be a sprint, do this outside from the dumpster to the front. will measure out a true 100.

New phase with new focus lift starts today. The focus lift for the next 7 weeks will be clean and jerk, together or separate, while under fatigue.
Every 2 Minutes for 8 Minutes*
4 Muscle Cleans
4 Front Squats
4 Hang Squat Cleans4 Split Jerks
*add weight each round to get ready for your workout

Open Test 1
From 0:00-18:00
AMRAP 18 Minutes
4 Chest to Bar Pull Ups
6 Thrusters 95/65lbs
8 Box Jump overs 24/20″
Then, From 18:00-33:00:
Find a 1RM Squat Clean and Split Jerk
Two scores: rounds + reps and weight in the clean and jerk.

Target score on the AMRAP is 9 rounds plus.

All movements are meant to be one set every time, but when
scaling keep in mind that this is a test and is a great time for
athletes to maybe push into the Rx range given the
accessibility of all of the movements

EXTRA:
Accumulate 3:00 in a Hollow Hold and 3:00 in
a HS Hold
Partition as desired.