RX
4 SETS, Rest 2:00 Between Sets
10 Toes to Bar
8 Hang Power Cleans
6 Toes to Bar
4 Power Cleans
-Rest 2:00 b/t Sets-
- Barbell increases each round: 50/35, 60/43, 70/47, 85/57kg
Timecap: 16 mins
SCALED
4 SETS, Rest 2:00 Between Sets
10 Kipping Knee Raise
8 Hang Power Cleans
6 Toes to Something
4 Power Cleans
- Barbell increases each round: light first round, moderate in last round
RPE 7

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 SLOW Zottman Curls
1:00 Lat Foam Roll
10 Banded Ws
-Rest as Needed b/t Sets-

EMOM 16:
Min. 1 | Max handstand hold
Min. 2 | DB shoulder press (12.5/15 kg)
Min. 3 | Max hang from a pull-up bar
Min. 4 | Strict pull-ups
– Score is total seconds held + total reps completed.
– Perform just one attempt on the holds each minute.

Scaled WOD
For time and reps:
EMOM 16:
Min. 1 | Max plank hold
Min. 2 | DB shoulder press
Min. 3 | Max supine ring hold
Min. 4 | Ring rows
– Score is total seconds held + total reps completed.
– Perform just one attempt on the holds each minute.

Floor Press in Bridge
3x8
Build to a Moderate+ weight and stay at that weight across all sets.
If you benched last week for the 10s, try to go heavier this week.

6 Intervals
New start every 8th minute

A) 15-20/12-15 Cal Row
12-16 Box Jump Overs
12-16 DB Hang Clean & Jerk
8-10 Burpees
12-16 Wall Balls

B) 15-20/12-15 Cal Bike/Echo
12-16 Box Jump Overs
12-16 KB Swings
8-10 Burpees
12-16 Wall Balls

C) 15-20/12-15 Cal SkiErg
12-16 Box Jump Overs
12-16 DB Snatches
8-10 Burpees
12-16 Wall Balls

2 rope climbs
Max wall-ball shots in remaining time
– Rest 1:00 between rounds; so, 2:00 of
work + 1:00 rest each round.

Scaled WOD
Every 2:00 for 6 rounds:
6 pull to stands
Max wall-ball shots in remaining time
– Rest 1:00 between rounds; so, 2:00 of
work + 1:00 rest each round.

Warm Up
2 rounds
1.5 min cardio
20 lunges anyhow
10/10 kb/db hang snatch
20 v-ups
then some mobility and prep for squats

Strenght
FS/BS Squat Program Practise
3 sets 4 FS + 8 BS @65-75% of 1rm
rest 3-4 min bwn sets

Metcon
21-15-9 reps for time
Calorie Row (women calories 17-12-7)
OHS @light weight
goal is to go unbroken sets on squats, max in 2 sets.
time target 5-7 minutes.
If go air bike then calories 17-12-7 M and W 14-10-6)

2000m row or 1,7km run
11 shoulder presses (37,5/52,5 kg)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2000m row or 1,7km run
– If athletes begin the WOD with a row, they
finish with a run and vice versa.

Scaled WOD
For time:
1000-m row or 2000m bike
11 shoulder presses
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
1000-m row or 2000m bike
– If athletes begin the WOD with a row, they
finish with a bike and vice versa.

"Build to a 1-Rep Clean & Jerk
or
Technique practice!"

MORNING CLASS (6:30/7:30/10:00) DOES:
ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy 2-Rep Power Clean

Partner WOD

6x 6min AMRAPs (2min rest)

A) 30 Cal Row
30 Burpee over rower

B) 30 Ring Rows
30 V-ups/Knee-hugs

C) 30 Cal Ski
30 DB Hang Clean & Jerk

D) 30 DB Snatches
30 SA OH Lunges

E) 30 Cal Bike
30 Wall Balls

F) 30 KB Swings
30 Govlet Squats

BENCHMARK WEEK

1RM snatch