3 rounds for quality
5 BAR MUs
10 sitting leg lifts
10 alternating single leg box over jumps 60cm/50cm
24s ABH

Optional Accessory:

3 rounds, rest as needed:

1) 10 Lateral Raises
2) 10 V-Up

RPE 3-4

Optional Accessory:

Prowler Push 5x20m

RPE 4

Rest as needed. During rest 20cal Row with nose breathing only.

This is a Re-test Workout Gang!

This conditioning workout first appeared at B3F on October 11th, 2017 - one day shy of exactly a year ago.

AMRAP 30

• 20 Thrusters (40/25)
• 200 m Run
• 20 Dead Lifts
• 200 m Run
• 20 Power Cleans
• 200 m Run
• 20 Front Squats
• 200 m Run

Run = 20 Reps

Suggested scales/adaptions/substitutes:

Thrusters: reduce the weight, use dumbbells, front squats, push press, air squat + step up; seated press

Run: reduce the distance; 250m row; 600m bike; walk; 40mt climbers

Deadlift: reduce weight; kettlebell sumo deadlift; kb/dB Deadlifts; good mornings - weighted or unweighted), glute bridge - weighted or unweighted

Power cleans: hang power clean, reduce the weight; med ball clean, muscle clean, hang muscle clean, high pulls, upright rows with barbell or dumbbells, alligator rolls; hollow rocks

Front squats: reduce the weight, dumbbell front squats, goblet squats, air squats, sit ups

Thoughts:

If you did this workout last year - go back and check what you did on October 11th, 2017. Use that as a guide for what you want to do today. Depending on how you feel you may want to go heavier than you did last year or replicate the movements you chose last year. As always have fun!!!

2x5 Bench press 30X1 @60%
3x3 Bench press 30X1 @70%
4x1 Bench press 33X0 @80%

Rest as needed.

EMOM 10’
Snatch pull + Snatch

Time 20 min

Warm up(8)
30s slow row + 30s active spiderman
30s mod row + 30s slow air squats
30s moderste to fast row + 30s active dive bomb

Mobility (7)
Front rack + squat mobility
Couch stretch-1 min per
Front rack-1 min per or 2 total

Focus points(12)

Dry run(6)

Metcon(25)
"Fire Alarm"
3rds of bergeron beep test
50/35 cal row
3rds of bergeron beep test
50/35 cal row
3rds of bergeron beep test

bergeron beep test consist of the following :
7 thrusters 75/55
7 pull ups
7 burpees
stimulus-light and fast

rest for 5 mins

Optional(12)
Strength
box squat 4x3 moderate to hvy across
Conditioning
5x100m hill sprint

Finisher
60 rtw
30 t-raise
30 band pull aparts
1 min hip opener

20mins to build up to a 1RM snatch (Re-test)

(Specific empty barbell warm up before moving into testing, talk about set ups, taking time to warm up in sets)
E.g. 6-10 reps @ empty bar, 5 reps @ 30-50%, 3 reps @ 60-70%, 1 rep @ 70%+
Treat empty bar with same speed as 1RM

WOD:

In pairs/1in 1out
6min AMRAP: 1 snatch @ 50% your re test

"Full snatch!"
If you struggle to land in a full snatch, ride it down from where you catch

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
12 sl dl
9 plyo
6 step ups
3 hspu

Metcon(18)
40 ttp/hkr/k2e/*ttb
30 db snatch 35/20-*45/30
20 hspu(mod as neeeded)
10 pull up/c2b/bmu/*mu
20 hspu(mod as needed)
30 db snatch 35/20-*45/30
40 step ups/*box jumps 24/20

@25:00-5x1 deadlift-work up

@40:00-800m run

@50:00-
Finisher
30 big arm circles
30 over unders
60 knee tap crunch
60 oblique crunch
1 min s/a para stretch
1 min chest opener
1 min hamstring stretch per