
Tues, 01/30/2018
“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

Fri, 08/18/2017
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

Tues, 08/01/2017
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

Mon, 06/26/2017
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

Wednesday, May 17th, 2017
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

Wednesday, May 3rd, 2017
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