“Handlebars” 4 Rounds: 21/15 Calorie Row / 400 M Run 15 Toes to Bar 7 Power Clean and Jerks (155/105) L2 Sub Knee Raise/Knee to Elbow for T2B L1 18/12 Cal Row / 200 M Run 15 Sit Ups 7 Push Press (Med Ball or Bar) Notes: We talked about pacing a lot, but finding this pacing and strategy is how athletes get more work done in less time, which gets them fitter and healthier. With the clean and jerks best performed as singles today, athletes will need to find their speed

A) Clean and Jerk RX 70%x2 75%x2 80%x2 85%x1 (90%/1) 3 Clean Pull (107%/3) 4 L1 Clean and Jerk 5x2 Class: DU, C2B, Front Squat B) "21-15-9 Twice" RX 21-15-9 DB Snatch (50/35) Cal Row - then immediately - 21-15-9 Box Jump Over (24/20) Pull-Ups L1 Sub 18-12-6 Sub barbell snatch or DB push press #WOD #Clean #Jerk #CleanJerk #CleanPull #21159 #Snatch #Row

A) Front Squat RX 3x4 L2 3x5 B) 14 AMRAP RX 3 Squat Clean (185/115) 15 Russian Swing (53/36) 20 Double Unders L2 Sub 30 seconds DU attempts L1 3 Power Cleans 15 Russian Swings 40 Singles #WOD #CleanandJerk #PushPress #Jerk #Snatch #RussianSwings #DoubleUnders #DU #FrontSquat

A) Clean and Jerk Complex 7 Min EMOM RX Clean DL + Hang Clean + Jerk L1 MB Clean DL + MB HP Clean + Push Press B) 21-15-9 RX Deadlift (225/165) Burpees Notes: You can build to a heavy lift as you go. Any press outs or fails means droping the weight back down and drilling the technique. The deadlifts should be done in 2-3 sets at the most. If you have to do singles, the weight it too heavy. #WOD #EMOM #Clean #CleanDeadlift #HangClean #Jerk #Deadlift #Burpees

Push Press 5-5-5 For Time L3 50 DU's 21 Power Clean (135/95) 50 DU 21 Jerks 50 DU 21 Clean (Full) L1 Sub MB for bar Notes: Push press can be done from the rack or ground. Do two warm up sets of 5. Increase weight on each set, building to a heavy 5 rep max. #WOD #PushPress #Strength #Skillwork #DU #PowerCLean #Clean #Jerk

A) Jerks Every 2 Minutes / 7 Rounds Deadlift + HP Clean + Jerk B) 16 Min AMRAP, 2-4-6-8 etc L3 Power Snatch (95/65) Overhead Squat Bar Facing Burpee L2 Sub Hang Power Snatch L1 Sub Snatch Balance and Burpees Notes: A) Start at 60% 1RM and increase each round. Increase each round if possible. If you miss or "press out" on a rep, reduce weight. B) Power Snatch is meant to be on the light side. Be fast and accurate. Chose a weight you can move a lot of time