Warm up-
3 rounds
10 Air squats
10 Ring rows
10 airsquats

Strength/skill
Grab a bar, coach will go over the position clean and jerk
work on this complex for 15-20 minutes, you aren’t going for a max out right now, but don’t be afraid to load it up a little to get ready for 18.2….. oh no
1. Deadlift bar to hips
2. Power position squat clean
3. Hang position squat clean
4. squat clean from the floor



Wod
18.2 open workout

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 50/35
Bar-facing burpees

Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a

Lets work on… work capacity!

Warm up
2 rounds
200 M run
20 Double unders or attempts
20 singles
20 one foot jump rope. left foot
20 one foot jump rope right foot

20 Minutes of row or bike for cals
Every 2 minutes, including at 3..2…1 go perform 25 double unders or 50 singles AND 4 devil press
*we can adjust reps if you arent getting enough time on the rower. looking for at least a minute per round on the rower

*transitions need to be fast, every calorie counts

Accessory work, don’t skip it. 3 sled pushes for 100m, this needs to be heavy. if you can run with it, it’s too heavy. not for time, for work completed. stack those plates and see what you can do.

Hero Wod Day
Spend the first 15 Minutes of class warming up to your deadlift weight, slowly. this will help warm you up for your kb swings as well. This one is unvested.



Rankel
Complete as many rounds as possible in 20 minutes of:
6 Deadlifts 225/155
7 Burpee pull-ups
10 Kettlebell swings, 70/50
Run 200 meters

U.S. Marine Corps Sgt. John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather, Don and Trisha Stockhoff; father and stepmother, Kevin and Kim; and brothers, Nathan Stockhoff and Tyler.

Minute 1- 10 Power position snatch grip high pulls
Minute 2- 5 power position power snatch plus 5 overhead squats
Minute 3- 2 Hang from the knee power snatch plus 2 hang full snatch

14 minutes strength emom, every other minute on the minute perfrom this complex. this is not finding a max. this is working with moderate weight fixing technique
1 Power Position power snatch
1 power position full snatch or power plus overhead squat
1 Hang from the knee power snatch
1 hang from the knee full snatch

Wod-
For time
21 Power snatches 95/65
21 Burpees over bar
Run 800m
15 Power snatches 115/75
15 Burpees over bar
Run 600
9 power snatches 135/95
9 burpees over bar
Run 400

Warm up-
3 Rounds
10 Squat Therapy Reps, use a wall, SLOW. do these right. do not adjust normal squat stance to get closer to the wall. SLOW SLOW SLOW
Run 200 to shake it out.

Strength. We are reinforcing good positioning in the back squat today.
5 sets of 5 PAUSE back squat. Percentage of weight will really depend on form. I would guess on a set of 5 that most will be working below 75 percent on pause squats.
Here is what we are looking for.
Slow controlled decent until you are below parallel.

*here’s the hard part, 2 second hold at the bottom. When you start to come back up do NOT bounce out of the bottom or drop lower so you can get a little bounce out of the bottom. we will demonstrate. It’s a pause squat. Pause at the bottom and go straight back up.

Wod-
5 Rounds
100 meter farmer carry
20 Push ups
16 db hang clean and jerk (finish 8 on one arm then 8 on the other) 70/50