ITS BACK! Squats and milk. Sheets will be in the book by the desk. Do you remember your 1 rep max last week? or even 4 weeks ago. Take that number and use 60 PERCENT of it. Go for 20 reps. Will this seem light? Yes, its supposed to be. Your muscles, joints, and nervous system need to get used to this again. The people that started at 60 percent last time and made the standard 5 pounds jumps every session had the greatest success with this programs.
Warm Up-
30 Perfect wall squats
Do sets of empty bar back squats
Do a few more sets of 8-10 at a weight lower than your 60 percent.
Put on your 60 percent and go for it!
You have 12  minutes to finish this week. this is an easier one. This is session 1 of 18

Meet at the board. Go over these movements. Pick your scaling ahead of time

For time
30-20-10 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Scroll for scaling options.
Post time to comments.

Compare to 170409.

This wod is meant to be light and fast. scale the movements accordingly.

Related:

• The Kipping Toes-to-Bar

Scaling
This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this and avoid long rest periods.

Intermediate Option
21-15-9 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Beginner Option
21-15-9 reps for time of:
Dumbbell thrusters
Hanging knee-raises

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

Warm up
4 rounds
5 pull ups
10 push ups
15 squats
Grab a bar
Clean Progressions
0-2 Minutes 10 Power position power clean
2-4 Minutes 8 Hang position power clean
4-6 Minutes 6 from the shin power clean
6-8 minutes 5 Full cleans

16 Minute running clock to find your max clean (power or squat)
Get your first weight loaded and we will start the clock. No dilly dallying.

Elizabeth

21-15-9 reps for time of:
Cleans
Ring dips

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.

Related:

• The Power Clean
• Kipping Ring Dip

Scaling
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option
15-12-9 reps for time of:
Cleans
Ring dips

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Cleans
Push-ups

Men: 75 lb.
Women: 55 lb.

Double strength day. Short what at the end if you are craving that cardio.
Warm up
run 800m with your wall ball and a partner, switch when you want
40 Partner wall balls
Grab a bar for a quick thruster progression
0-2 Minutes 10 front squat
2-4 minutes 10 push press
4-6 Minutes 10 push jerk

Build to heavy heavy 3

Thruster 3-3-3-3-3-3-3 reps

Compare to 151224.

Related:

• The Thruster

Scaling
Few athletes will need to scale this lifting workout. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

Strength 2
Front squats, build to a heavy 1. this wont be your max after thrusters, but it will be close.
5,5,5,3,3,3,1,1

Conditioning- (optional)
4 Rounds
2 minutes on 1 minute off.. This is max effort for the two minutes of work
7 burpees
100m sprint..

Yes, pick your workout buddy and make this race!