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A: Clean and Jerk (Complex)

On the 1:30 x 7 Sets:

1 Power Clean

1 Front Squat

1 Push Jerk

1 Cluster

*Can drop bar following the Push Jerk

Set 1: 50% of 1RM Clean and Jerk

Set 2: 55% of 1RM Clean and Jerk

Set 3: 60% of 1RM Clean and Jerk

Set 4: 65% of 1RM Clean and Jerk

Sets 5-7: 70% of 1RM Clean and Jerk

Note: Record set 7

B: Metcon (Time)

10 Power Cleans (R+155/105, Rx125/85)

50 Air Squats

10 Front Squats

50 Air Squats

10 Push Jerks

50 Air Squats

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A.: Metcon (No Measure)

3 Rounds

Ring push ups ×10

Strict Toes to bar x 10 or Leg raises × 15

Barbell box step up ×10 (5 each)

B. : Metcon (6 Rounds for reps)

Team of 2 ::

Every 3 mins  (6 Rounds)

30/22 Cal. Bike/Ski

24 T2B

Max Squat Cleans (R+185/125, Rx 155/105)

- Rest 1 min between rounds

- One person works at the time.

- Score max squat cleans per round.

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A: Front Squat

On the 0: 1 Front Squat @ 84%

On the 1: 1 Front Squat @ 87%

On the 2: 1 Front Squat @ 90%

Note: Record 1 at 96%

B: Metcon (Time)

18 Min Cap
1500m Row (1200m Run or 75/50 Cal Assault) *5-6 min max on row

30 Deadlifts (R+ 225/155, Rx 165/125) Scale to approx. 70% of 1RM

45 Lateral Barbell Burpees

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A: Warm-up (No Measure)

3 Rounds
10 Barbell Curls

10 Ring Dips (Bench Dips)

25 Banded Rows

25' DB Bear Crawl (R+50/35, Rx 40/25)

B: Metcon (Time)

4 Rounds
5 Lungester (R Rev Lunge, L Rev Lunge + Thruster) (R+95/65, Rx 75/55)

20 Ab Mat Sit Ups

30 Double Unders (60 Singles or 5/3 Ski Erg)

400m Run

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A: Push Press (10 Rep )

Establish a 10 Rep Max Push Press.

It may be helpful to follow the following sets when building:

4 sets of: 5-6 Reps

1-2 Attempts: 10RM

Completing several sets of 4-6 reps allows you to gradually build in weight without burning out for your 10RM attempts.

Aim for 2-3, 10 Rep attempts as build to our heaviest lift.

B: Metcon (Time)

21-15-9:

Wallballs (R+20/14, Rx 16/12)

Pull-ups Rx+ Chest to Bar

Thrusters (R+95/65, Rx 75/55)

Box Jumps (R+24/20, Rx 20/16)

Kettlebell Swings (R+53/35, Rx44/26)

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A: Metcon (No Measure)

On the 2:30 x 3 Rounds:
40 Double Unders (Scale to 60 Single Unders)

15 GHD Sit-ups (Scale to Weighted Ab Mat Sit Ups)

Max Distance Handstand Walk in Time Remaining (Scale Handstands to Bear crawl or Box Shoulder Taps

B: Metcon (No Measure)

5 Rounds
AMRAP 4:

30/20 Calorie Row

20/14 Calorie Assault Bike or Ski

AMRAP 10 Meter Shuttles

2 Minute Rest Between Rounds

*The goal is to stay within a 2-3 shuttle run range for each round

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A: Back Squat ( 5-Rep Re-Test (20min))

Build to a heavy 5 Rep Back Squat. Warm up is as follows;

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

After warm-up percentages, find a new baseline today on our 5 Rep. Compare to the start of the 5 Rep test cycle on (DEC 9th).

After 5 Rep Max is found. Record in Wodify.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
5 Strict Pull-ups (Scale to banded strict pull-ups or Ring Rows)

10 Overhead Squats (R+95/65, Rx 75/55) (Scale to Front Squats)

15 Deadlifts

*While the overhead squat are on the lighter side, the deadlift is intended to be incredibly light

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A. : Metcon (Time)

Teams of 2

4000 m Row/Ski

- Partner Holds Sand Bag (R+150/100, Rx 75/50)

*Switch as needed, meters can not be accumulated unless sand bag is off the ground.

B.: Metcon (AMRAP - Rounds and Reps)

AMRAP 10 min

15 Alt DB Snatches (R+50/35,Rx40/25)

20 V- ups

25 Air Squats

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A: Front Squat (On the Minute x 9:)

On the 0: 1 Front Squat @ 81%

On the 1: 1 Front Squat @ 84%

On the 2: 1 Front Squat @ 87%

Note: Record heaviest @ 93%

B: Metcon (Time)

3 Rounds

7 Power Snatches (R+75/55, Rx 65/45)

7 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit Ups

7 Box Jumps (R+24/20, Rx20/16″)

then

3 Rounds:

7 Power Snatches

7 Toes to Bar

7 Box Jumps

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A: Metcon (Weight)

Barbell Complex
Every 1:30 min x 5 Sets:

3 Power Cleans

1 Split Jerk

Set 1: 65% of 1RM Clean & Jerk

Set 2: 70% of 1RM Clean & Jerk

Sets 3-5: Build to a Heavy Complex

Note: Record heaviest complex

B: Metcon (No Measure)

EMOM 30
Min 1: 6 Deadlifts (R+185/135, Rx155/115) + 14 Lateral Bar Hops (over and back is 2)

Min 2: 100m Sprint

Min 3: 10 Pushups (Scale to Knees or on bench) + 15 Jump Squats

Min 4: 15 Russian KBS (R+70/53, Rx 53/44)

Min 5: 35sec Plank

Min 6: Rest