Warm up-
Be on time today. We will do a few round of light front squats and some short run intervals then we will jump right into this. You will have time to build to a heavy weight before the clock starts

On a 21 Minute Running Clock:
From 0:00 – 7:00 Find a 5RM Front Squat
From 7:00 – 14:00 Find a 3RM Front Squat
From 14:00 – 21:00 Find a 1RM Front Squat

Wod
AMRAP 7 Minutes
12 Toes to Bar
10 S-Arm Devil’s Press
8 Pistols
Rest 2:00
AMRAP 7 Minutes
12 Pistols
10 s- arm devil press
8 Toes to bar

Scaling:-Pistols: preserve the ROM with the pistols by using a band or box to sit to. Toes to Bar: scale to hanging knee raises or ab-mat sit ups. Athletes should be able to complete the prescribed reps in no more than 4, 3, and 2 sets in each respective AMRAP.-Devil’s press weight is meant to be the standard 50/35lb DB and should allow for steady, consistent movement. Athletes may switch hands each rep, or do half on one are before switching.

All conditioning today!

Warm up
AMRAP 6 Minutes
25 Single Unders
10 Hang Power cleans + Strict Press (empty bar or very light weight
5 Strict Pull Ups or Ring Rows
:30 Deadhang from Pull up Bar

For Time
100 Double Unders
15 HSPU
15 Hang Power Cleans
15 HSPU
100 Double Unders
12 HSPU
12 Hang Power Cleans
12 HSPU
100 Double Unders
9 HSPU
9 Hang Power Cleans
9 HSPU
Barbell: 165/115lbs

Scaling:-HSPU should be done in 1-3 sets every time, but fewer sets to start. Consider scaling to 12-9-6 or some reduced volume rep scheme first. 3-2-1 wall climbs, pike HSPU, or push ups are good scaling options if HSPU aren’t there yet. -Hang power cleans should be 2 sets or less each time. -Each set of double unders should not exceed 2:00. Reduce reps, allow for 1-2 minutes of attempts as long as they are at a fast pace, or modify to singles

Extra, grab a friend and alternate on the bike. Set rest time doesnt have to be exactly 3 minutes. Looking for nearly full recovery before you jump back on the bike.
For Time
27/18 AAB Calories
Rest 3:00
21/15 AAB Calories
Rest 3:00
15/12 AAB Calories
Rest 3:00
12/9 AAB Calories

Warm up
10 Snatch High Pulls
10 OHS
10 High Hang Squat Snatches
10 Low Hang Squat Snatches
10 Full Squat Snatches

Strength
Squat Snatch
8×1 @ 85%+
Drop and Reset

Wod
AMRAP 2:00
300m Run
Max Reps Push Press 135/100lbs
*Rest 1:00 after each AMRAP
Continue with the AMRAPs until you have completed 60 Push Presses

Scaling:-Reducing run distance to allow for ~:45/round of Push Press. Athletes should run hard, but not maximally so ensure they can pick their barbell right up and get to work. -Athletes should be able to perform at least 12+ reps with their weight when fresh, and should be getting a minimum of 8 reps per interval

Target score of 5-6 intervals. Cap at 7 intervals.

See you all tomorrow.
At home workout is
Run 800m
50 sit ups
Run 800m
50 sit ups

Rest 5 minutes
Run 1 mile for time

Gym will be closed today for the holiday weekend. At home workout, you can post your score in zen planner.
100 Air squats
50 push ups
Run 1 mile
50 Push ups
100 air squats