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.

Warm up
3 rounds
9 cals
9 Scap push ups
9 kipping knee raises
3 wall walks

After your warm up, athletes that are able to walk on their hand will have 10 minutes to go for a max handstand walk attempt.
Others will practice the progressions towards a handstand walk or handstand push up
-Some have no desire to get upsidedown due to neck problems or simply not wanting to be upsidedown. No Problem. We are going to have you work on some strict pressing and static holds overhead.
*strict pressing option.
EOMOM
7 strict seated db pressses

Strength
4 sets of 9 overhead squats at a controlled weight and pace. This is not meant to be heavy, its meant to moderate weight that you can move fairly quickly. 9 reps, same quick speed. you found a max friday if you were here should be around 60 percent of that.

Wod
10 Rounds
10/8 Calorie Bike or row
8 Toes to Bar
-Target time, 9 to 16 minutes
Scaling:Bike Calories should take well under 1:00 each round, scale to ensure someone does not get stuck on the bike. A 200m run is a good
substitute – rowing/skiing is less favorable due to the grip requirement
but would be the same 10/7 calories.
Toes to bar should not be more than 3 sets at any point, ideally 1-2.
Scale to kipping knee raises

Sunday Funday

Not a partner wod this week

20 minute Amrap
50 wall balls
1 400m run with your wall ball or slam ball
50 slam balls
1 400 m run with your wall ball and slam ball
50 Burpees
1 400 m run with your wall ball and slam ball

Can you make it one round??

Rest 5

4 minutes max single arm db snatches. .At 3,2,1 perform 15 airsquats and at minute 2 and at minute 3. Score is total snatches.

8am
10 x 400m run. 90 second break between.

9am and 10am
These 9/10 am Saturday workouts are tough. You do NOT have to do all 3. Everything can be scaled as well.



3 rounds for time of:
Handstand Walk, 25 feet or 10 hspu or 10 seated DB presses
20 sit ups
15 Kettlebell Swings, 70/53 lbs

Rest 5 minutes

3 rounds
5 Ring Muscle-ups sub bar or 5 burpee pull ups
10 Squat Cleans, 135/95 lbs
20 Box Jumps, 24/20 in

Rest 5 minutes

3 rounds for time of:
50 Double Unders
10 Push Press, 95/65 lbs