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.

NO EARLY CLASSES. First class is 9am
Other classes are 10am, 4pm,5pm, 6pm. NO 7pm
Open gym between class hours. come in anytime and do this wod.
Remember Monday starts retest week for this last phase. We aren’t throwing any heavy weights around for a day or two.

Workout out of the day is a hero wod Jerry. Come in and get it done. You will have time to work on some skills before or after you complete this wod.

“Jerry”
Run 1 mile
Row 2000m
Run 1 mile