Barbell Warm Up
Top of the hour grab a bar and be ready
12 Minute Emom
Minute 1- 7 Snatch grip High pull
Minute 2- 7 Muscle Snatch
Minute 3- 7 Power Position Power Snatch
Minute 4- 7 Hang Power Snatch
Minute 5- 7 Low hang snatch plus OHS
Minute 6 rest. Repeat

Stregnth Complex.
Build to a 1rm.
1 Power Snatch
1 Hang squat snatch
2 Over head squats

Wod
21 Hang Power Snatches 95/65
200M Run
21 OHS
200M Run
15 Hang Power Snatches
200M Run
15 OHS
200M Run
9 Hang Power Snatches
200M Run
9 OHS
200M Run

Partner wod
1 Mile Run together
100 DB Snatches 50/35
400m Slamball Run together
60 Pull Ups
40 Burpee Box Jumps
20 Man makers 50/35….. 70/50 if you are feeling sassy.

Endurance
Run row or bike for 45 minutes. There is only one way to build this kind of endurance…. by running, rowing or biking at a nice steady pace for a long time

9am Mobility

10am
Partners: 35 Minute time cap
2 Rounds 100 Cal Row
80 Wallballs
60 toes to bar (sit up for a sub)
40 Box Jump Overs

Warm up:
6 Minute partner bike and plank hole
Partner 1 bikes for a minute
Parnter 2 hold plank as long as possible.

Grab a bar-
Go through this warm up with empty bar then slowly add weight to get to your starting weight. GET YOUR WEIGHTS READY FOR THE WOD.
15 Empty bar clean and jerk from the shin
15 empty bar snatches
15 empty bar thrusters


SCALE AS NEEDED- We will have several scaling options available based on your mile run time… if you are not running we will change it to a row.
0-10:00 1 Mile Run then Max C&J 135/95
REST 3 MIN 14:00-21:00
800m Run then Max Power Snatches 115/80
REST 3 MINS 24:00-28:00
400m Run then Max Thursters 95/65

Take you fitness outside the box or just relax for the day and get rested up for Friday when we return to normal hours.