Build to Heavy Set of 3 Power Snatches
Power Snatches (75/55)
STRENGTH: Athletes will have 12-15 minutes to build to a heavy set of 3 Power Snatch. Can drop the bar between reps.
STRATEGY: Athletes should be able to complete 5 Calories on the Rower in under 0:30 and 5 Power Snatches in under 0:30 during the workout. Athletes should be able to complete the round of 25 Calorie Row and Power Snatches in under 5:00. Athletes should aim to finish in 10-15 Minutes.
SCALING: Athletes should reduce Calories to 20-15-10-5-2. Athletes should choose a weight they could cycle 20+ Power Snatches unbroken when fresh.
For Time [25 Minute Cap]:
50 Handstand Push-ups
50 Toes to Bar
50 Calorie Bike
50 Dumbbell Box Step-Overs (24″/20″)
50-ft. Right Arm Dumbbell Overhead Lunge
50-ft. Left Arm Dumbbell Overhead Lunge
*Lunges performed with one DB overhead and
one DB in the front rack
STRATEGY: Athletes should cap each movement at 5:00 to finish under the Time Cap of 25 Minutes (counting 50-ft. Dumbbell Overhead Lunge Right/Left Arm as one movement)
SCALING: Athletes should cap each movement at 5:00.
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 17-22 Minutes.
Pause Back Squats: 3-3-2-2-1
* 1 Second pause in the bottom of squat
800 Meter Run
20 Thrusters (135/95)
10 Rope Climbs
STRENGTH: Athletes will be working up to a heavy single Back Squat with a pause at the bottom of the squat. The pause should be at least one second and should be a full stop at the bottom, no bouncing out. Today the goal is to fight out of the bottom of the squat with a heavy load.
STRATEGY: Athletes should be able to complete a 800 Meter Run in under 4:00, 20 Thrusters in under 4:00, and 10 Rope Climbs in under 5:00. Athletes should aim to finish in 8-12 Minutes.
SCALING: Athletes should reduce the Run distance if needed to something they can complete in under 4:00. Athletes should choose a weight they can complete 10+ Thrusters unbroken when fresh. Athletes should be able to confidently complete a Rope Climb every 0:30 to do the prescribed amount.
*30 Sec L-Sit after each set of wall walks
Max Calorie Bike Erg
*Every 3 Minutes [Starting at 0:00]:
5 Box Jumps (30″/24″)
10 Burpees to Target (6″)
15 AbMat Sit-ups
STRENGTH: Today we will be focusing on wall walks for strength with some core work mixed in. Can scale wall walks with inch worm push ups, HS shoulder taps or push up + shoulder taps. After each set perform an L-Sit or Knee Tuck Hold.
STRATEGY: Athletes should be able to complete 5 Box Jumps, 10 Burpees to Target, and 15 AbMat Sit-ups in 1:00-2:00 leaving at least 1:00 to Bike.
SCALING: Athletes can reduce the box height or modify to box step ups. Athletes can burpee to a lower target or no target at all.
SCORING: Athletes’ score will be Sum Total Bike Calories.”
Partner AMRAP 8:
Max Alternating Dumbbell Snatches
P1: Max Dumbbell Snatches
P2: Weighted Wall Sit (45/25)
* Switch every time athletes stop snatching
* Can Only Snatch When Partner Is Holding
* DB: (70/50)
150 Wall Balls (20/14)
On the Minute [Starting on the 0:00]:
30 Double Unders
STRENGTH: This strength session you’ll be performing with a partner. Partner 1 will perform as many snatches as they can without stopping while Partner 2 holds a wall sit. Switch when partner 1 stops snatching.
STRATEGY: Athletes should be able to complete 30 Double Unders in under 0:30.
SCALING: Athletes should choose a number of Double Unders they can confidently complete unbroken. Athletes should aim to finish in 10-15 Minutes.”
For Time: Power Clean Ladder
10 Reps @ 55%
8 Reps @ 63%
6 Reps @ 72%
4 Reps @ 80%
2 Reps @ 88%
*11 Minute CAP
10 Rounds For Time:
5 Bar Muscle-ups
3 Clean & Jerks (135/95)
10 Bar-Facing Burpees
STRENGTH: Athletes will be completing a Clean and Jerk Ladder with a 12-minute CAP. Try to follow the percentages as close as you can even though it may seem random. Should be a steady increase in weight as the reps go down.
STRATEGY: Athletes should be able to complete 5 BMU/Chest to Bar/Pull-ups in under under 0:30 or in 2 quick sets. Athletes should be able to complete 3 Clean & Jerks in under 0:30; unbroken or in quick strategic singles. Athletes should be able to complete 10 Bar-Facing Burpees in under 1:30.
SCALING: Athletes should choose a number of Bar Muscle-up reps and variation that they can complete in a maximum of two quick sets or scale back to 2-3 reps a round. Today will also be a great day to work on Chest to Bars or Pull Ups as a scale. Athletes should choose a Clean & Jerk weight they could complete 5+ reps unbroken when fresh. Athletes should aim to finish in 20-25 Minutes.
Build to Heavy Set of 3
1×3 @ 90% of Heavy 3
1×3 @ 80% of Heavy 3
8 Minute AMRAP
30 shoulder taps (15/15)
20 KB split squats (20/10)
* 3 Minute Rest
8 Minute AMRAP
30 KB alternating reverse lunges (20/10)
20 hand release pushups
STRENGTH: Today we will be focusing on Push Jerks for strength. Build to a heavy set of 3. Then perform 2 sets of drop sets.
WOD: Athletes will be working through two 8-minute AMRAPS with a 3 minute rest between. Goal is to get 3 rounds for each AMRAP. Scale weight of KB if needed to perform movements unbroken.