Plate raises (shoulder burner)

• Complete the first 30 reps raising the plate from the thighs to eye level with straight arms.
• Immediately go into 30 reps moving the plate from eye level to overhead (with straight arms).
• Finish with 30 reps moving the plate the full range of motion: from the thighs to overhead (with straight arms).|
  
  

CONSIDERATIONS

• Be sure to keep the arms straight throughout the exercise. As the delts fatigue, the temptation will be for the biceps to contract to perform the movement.

PRO TIP

• The goal is unbroken reps! You may fail your first time doing this finisher, but record your time to completion and smash it at the next attempt.

Warm Up:
With A Partner
200m Slamball Run
6 Alternating Slamballs
8 Alt. Slamball Thrusters
10 Synchro Burpees

Workout:
With A Partner
8 Rounds
100m Dumbbell Farmers Carry 50/35
14 Strict Handstand Push-ups/Kipping HSPU-DB Strict Press
8 Deadlifts 185/125

8am Endurance:
Option 1-Running
Run 1 mile Rest 4 minutes
run 4×400 rest 2 Minutes between the first 3 and 4 minutes after the last
Run 1 Mile can you beat your first mile time?

Option 2-100 cal row, run 800, 100 cal bike, run 800


9am mobility

10am Class Workout:
Warm up:
3 Rounds
100m Run
4 Broad Jumps
5 Inchworms
6 Kip Swings

WOD 1:
14Min AMRAP
15 Thrusters 95/65
30 Double Unders/30 Singles
15 Chest to Bar Pull Ups/Pull Ups-18 Ring Rows
30 Double Unders/30 Singles
REST 3 MINS
WOD 2:
With a Partner 100 Bike Cals for time
*Every Minute Both do 3 Burpees

Today we celebrate these two and their birthdays

End the week of cleans.. with a few more cleans! its only 15 if you do this with a partner!

Warm up-
5 Minutes bike row followed by building to your clean and jerk weight and snatch weight. coaches will help you with movements.

Workout:
With a Partner Complete
“The Standard”
For Time
30 Clean-and-Jerks 135/95
30 Muscle-Ups
30 Snatches 135/95
THEN
20 Minutes TOTAL for each to find a 1 Rep Max Clean

**you can tackle this one solo if you want to

Scaling
With a partner complete
30 Clean and jerks
40 Pull ups using whatever progression you are on
40 bench dips
30 Snatches

As soon as you are complete, you have 20 minutes for each partner to find a max clean

Warm Up:
Tabata Sets 40 Second On 20 Seconds Off
1. Mountain Climbers
2. Air Squats
Rest 2 minutes
3. Handstand Hold
4. Burpees

Workout:
15 Min AMRAP
60 Double Unders-Singles
30/24 RX-Cal Row INT-25/18 BEG-20/14
5 Power Cleans RX-165/115 INT-145/105 BEG-115/85
5 Hang Squat Cleans
5 Squat Cleans

*are we hitting the cleans a lot. YES. Will you better at cleans because of it. YES.

Thunder Bros Finisher!
4 Rounds
10 Barbell Rows
10 db hammer curls (same time, not alternating)
Go straight from rows to curls, rest 2 minutes between sets.