Warm up

4 Rounds
5 Strict Press
5 Push Press
5 Push Jerk
5 Russian KB Swings

Find 1 Rep Max push jerk
Be aggressive when driving themselves under the barbell. warm up reps should be performed as aggressively as 1RM attempts.

Additional Notes/Resources: This is not a re-test, but instead is to give athletes the chance to see their Push Jerk work pay off while also finding a current 1RM push jerk.  

Wod 10 Minutes AMRAP
8 DB Snatch, right
8 Push Ups
8 DB Snatch, left
8 Push Ups
DB 50/35

Warm up
Every 2 Minutes for 8 Minutes
10 Scap Pull Ups
10 KB Swings
5 Calorie Bike Start at a “workout” pace on the bike and get faster each round, ending with a sprint.

2 attempts at max strict pull ups before we get started. We will be doing less of these in the future, really go for it. There will be time to fully recover from these before the wod

Conditioning Retest (November 17th retest)
Marty McThigh
AMRAP 13 Minutes
16/12 Calorie Bike
16 Power Cleans 135/100lbs
12 Toes to Bar

There will be time left in class. Take 10-15 minutes to build up to a heavy power clean. The next strength cycle will be focusing on clean and jerks under fatigue. today will be good practice.

Time to test a 1RM snatch squat.
7 weeks of focusing on this lift! What’s your win? Some newer athletes have never squat snatched. Did your technique get better? Are you now comfortable squatting overhead. Not every win means throwing up big weight. It’s a process.

30 minutes to establish 1 rep max squat snatch.
**If you want to spend the entire hour snatching go ahead
If you finish early drop to 8o percent and hit some sets of 2


Wod

AMRAP 12 Minutes
30 Double Unders
10 DB Thrusters 50s/35s
30 Double Unders
5 Bar Muscle Ups

Sunday Funday
Teams of 2
Wod 1 – 10 minute Amrap- split how you want
20 Single arm DB thrusters (try to do and equal amount on each arm)
10 pull ups

Rest

Wod 2-
10 Minutes Amrap- split how you want
20 Burpees
14 kb swings
Run 100m together

Wod 3
Row 2021 meters

8 am Endurance
Its a row, run, bike kind of day
With a partner, switch as needed
15 Minutes Bike for cals
15 Minutes row for cals
15 Minutes of 200m run, every 200 counts as a rep.
*200s might start out as sprint.. but its going to be tough to hold sprint pace.

9am and 10am
These Saturday workouts are tough. If you are looking at thinking its too much work don’t shy away from it. We scale reps and movements on these workouts all the time.
You are welcome to do these Saturday workouts with a partner as well.

For time: (this is one you might want to partner up on)
Run, 1 mi
50 Bar Facing Burpees
30 Clean & Jerks, 185/135 lbs
10 Rope Climbs, 15 ft
Run, 1 mi
25 Bar Facing Burpees
15 Clean & Jerks, 185/135 lbs
5 Rope Climbs, 15 ft

*Pick a weight you can move. Most will be scaling this one. between 5 and 10 clean and jerks PER MINUTE is what you should be looking for.