Strength/Skill:

1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE

*Pause Split Jerk: pause in split for 3 seconds.
**Don’t drop barbell in between reps or movements.

Metcon:

For Time
Partition all movements as desired.
300 yard Sandbag Carry (150/100)
300 yard Farmer Carry (2×100/70)
300 yard Sled Push (270/225)

Strength/Skill:

10 Front Squat @ 6/10 RPE

-Then-

Every minute on the minute for 5 minutes perform 3 Front Squat @ 65% 1RM Front Squat

-Then-

10 Front Squat @ 6.5-7/10 RPE

Metcon:

AMRAP 30 Minutes
2 Mile Run
AMRAP rounds of “Strict Chest to Bar Cindy” in the time remaining.

*Strict Chest to Bar Cindy:
5 Strict Chest to Bar Pull Ups
10 Push Ups
15 Air Squats

Saturday Partner WOD!!

Teams of 2:

4 Rounds Each

• 15/12 Cal Row/Ski
• 8 x DL (115/75)
• 8 x STOH

4 Rounds Each

• 12/10 Cal Echo Bike
• 8 x Hang Power Clean (115/75)
• 8 x Burpee Over Bar

Cook’s Kitchen

Strength/Skill:

5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.

Metcon:

AMRAP 15 Minutes
9-15-21-27
Dumbbell Snatches (70/50)
Dumbbell Step Back Lunges (70/50)
-in remaining time-
Max Rounds:
3 Wall Walks
60 Double Unders

Strength/Skill:

Build to a tough single Power Clean.

*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.

Metcon:

5 sets (1 set every 5 minutes)
30/24 Calorie Echo Bike
30/24 Calorie Ski (OR Row)

Saturday Partner WOD!!

Teams of 2: 30m Cap

800m Run (together)
6 Rounds: Alternate (6 Each)

• 10/8 x Echo Bike Cals
• 10 x DB Snatch
• 8 x Box Jump-overs

800m Run (together)

Strength/Skill:

6 Snatch Push press @8/10 RPE
6 Snatch Push press @8/10 RPE
6 Snatch Push press @8/10 RPE
6 Snatch Push press @8/10 RPE
*Focus on strong lockout and pause at top showing good control.
**Goal is to use 105-110% Snatch max.

Metcon:

For steady movement
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press (2x50s/35)
*5 Strict Chin Ups (OR Strict Pull Ups) after each set

**If you can’t start out the workout unbroken for the first 2 sets, then scale load and/or reps so you can

4 sets:
Barbell Curls 28s (7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 “kipping” curls with controlled eccentric)
-rest as needed b/t sets-

** Use a moderate load – 7/10 RPE

3 sets:
12 Dumbbell Lateral Raises
12 Dumbbell Tricep Kickbacks
12 Dumbbell Front Raises
-rest as needed b/t sets-

**Use a moderate load – 7/10 RPE