"Clean House" 5 Rounds (In a 4 Minute Window): 400 Meter Run 1 Round of "Cindy" Max Squat Cleans (135/95) in Time Remaining 2 Minutes Rest Between Rounds. 1 Round of "Cindy": 5 Pull-ups 10 Push-ups 15 Air Squats Scale Options 200 M Run Power Cleans MetCon Edition Max DU/Singles instead of Squat Cleans Notes: Within these four minute windows today, looking for athletes to choose a barbell weight that they are able to complete at least 12+ unbroken squat cleans

Squat Clean Build to Heavy Single followed by… “Four Wheeler” 2 Rounds: 400 Meter Run 15/10 Calorie Row 12 Squat Cleans (115/80) L1 Sub 200 Meter Run Sub Power Cleans Notes: Priming the squat clean in “Four Wheeler” by building to a heavy squat clean to start. The goal of building to the heavy is to develop good habits and positioning. When going heavy, looking to climb in weight, but only so far that you are maintaining crucial points of performance. Within the

“Undertow” 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80) L2 Sub 30 Seconds DU attempts or 60 singles L1 200 M Run 60 Singles 9 Hang Power Clean Notes: Looking to choose a weight on the barbell that you can perform 15+ repetitions unbroken when fresh. Focus today is pushing the movements that occur inside the gym. Try and do barbell in 2 or fewer sets. This is done by using the runs as a slight recovery. No matter how slow the run is, athl

“Double Dip” AMRAP 15 50 Double Unders 18/12 Calorie Row 15 Dumbbell Hang Squat Cleans (50/35) L2 Sub 1 min DU attempts or 100 Singles L1 70 Singles 15 Barbell Hang Cleans (95/65) Notes: DB Hang Squat Cleans isn't seen very much, but it's a great movement to practice. Pick a weight you could do 20 plus times unbroken when fresh. The goal is a consistent pace for 15 minutes. #WOD #doubledip #doubleunders #du #calrow #calorierow #db #dumbell #hangsquatclean #clean

A) Weightlifting Wednesday 3-Position Clean “Drop Dead” 4 x (:20 seconds on, :10 seconds off) Sit-Ups Deadlifts (155/105) Sit-Ups Deadlifts (155/105) Notes: Hey, weightlifting! Some practice on cleans before a very fast WOD. Short bursts with short rest works a very specific energy pathway. Score is total reps. #WOD #clean #3positionclean #deadlifts #situps

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) Clean Complex 8 Min EMOM RX Clean DL + Hang Squat Clean + 2 Front Squat L1 Clean DL + Hang Power Clean + 2 Front Squat B) For Time (16 Min Cap) RX 25 Cal Row 25 Toes 2 Bar 25 Burpees 25 KB Swings (70/53) 25 DB Thrusters (35/25) 25 Cal Row L2 Sub Hanging Knee Raises or Knee to Elbow L1 15 instead of 25 Sub Situps Sub Russian Swings Sub MB Thrusters or Air Squats Notes: For the Cleans, focus on fast feet and elbows. The WOD has a lot of different mo

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

A) Clean Jerk Complex E2MOM x 10 Min RX Clean DL + Hang Clean (full) + Power Jerk + Full Jerk L2 Clean DL + Hang Clean + 2 Power Jerks B) 21-15-9 RX DB Thrusters (45% Body Weight) Box Jump (24/20) Toes To Bar L2 Sub Knees to Elbows or Knee Raises L1 Sub Sit Ups for T2B Sub MB Thruster Notes: For the Clean Jerk Complex, if you press out of fail a lift, drop the weight. Drill technique. DB thrusters are very different movement than when done with a bar. T

7 Min EMOM Cleans x 3 "Jack" 20 Min AMRAP RX 10 Push Press (115/85) 10 KB Swing (53/36) 10 Box Jump L1 Sub box step ups Notes: "Jack" is Hero WOD. Army Ssgt Jack Martin III died in 2009. We honor his service and sacrific by giving a great effort in today's WOD. Choose a weight you can move efficiently. If you want to try and Rx, keep your form and safety as priority 1. For A movement, cleans are done cycled, not in singles. Build to a heavy 3x. #WOD #PushPress