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.

*50 Minute Time Cap*
Workout:
For Time
2001m Run
11 Box Jumps 30/24
11 Thrusters 125/85
11 Chest To Bar Pull Ups
11 Power Cleans 175/155
11 Handstand Push Ups
11 KB Swings 53/35
11 Toes To Bar
11 Deadlifts 170/115
11 Push Jerks 110/75
2001 Row
You may start with Row and end with Run, or start with Run and end with Row.
**Partner version is to split the run and the row. Split the run into 200’s, you go, i go. Split the row into 250. BOTH partners do 11 reps of each movement.
**Scaled solo version cut the run and row to 600 with a 30 minute cap

The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Warm Up:
2 Rounds
150m Row
5 Barbell Shrugs
7 Front Squats
6 Hang Snatches

Strength:
We will start this together(Think of it as a WOD)
For Time
10 Squat Cleans 45%
8 Squat Cleans 55%
6 Squat Cleans 65%
4 Squat Cleans 75%
2 Squat Cleans 85%

Workout:
3 Rounds
400m Run
12 DB Snatch RX-70/50 INT-50/35 BEG-35/20
21 Single DB Squats

ThunderBros Finisher
Tabata banded push ups or tabata push ups!