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

Teams of 4
Station 1: 6000m row (alt. anyhow)

Station 2: AMRAP
20 burpee box over
30 wall ball
40 KBS 24/16
50 abmat sit ups

Two persons working per station, alternate every 3:00 between stations. Station work: 1 work 1 rest.

In teams of 3 for 20 min, 2 stations:
1) Run 300 m
2) Pull ups
- One athlete runs, 2 work on the pull ups.

-2 min rest-

In teams of 3 for 20 min, 2 stations:
1) 500 m Row
2) Turkish get ups
- One athlete rows, 2 work on the TGU.

Strength

(20min)

Maximal effort upper body
(press)
1-1-1-1-1-1-MR@ 70%
*submax pull ups between sets

WOD

12min EMOM

ODD: Strict HSPU
EVEN: 5 double kb clean + 5 double kb front squat

use a weight for the KBs which is challenging however allows the work to be done in 30sec, chose a number for the HSPUs which you can maintain for all 6 rounds, the goal here is consistency. Scale the HSPUs to pike push-ups

Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 plyo
8 deadlift
6 hang clean
4 ring rows/pull-ups

Metcon/*Rx(18)
buy in
30 cal row buy in
then
5rds
6 cleans 155/95-*225/115
12 pull ups(mod as needed)
18 abmat sit-ups(chest to knee)
then
30 cal row cash out

@26:00 min
Touch and go deadlifts
keep form tight and climb to a hvy triple

@40:00-benchmark
max rep unbroken ring row/pull ups/c2b/*bmu(choose the movement that best fit your skill level).

@45:00
30 big arm circles
30 w-raise
2 min lax ball smash
100 temp tantrum
2 min hamstring stretch

Barbell Cycling - TnG Cleans

3 rounds, go every 2 mins

5-7 TnG Power clean
5-7 TnG Hang clean
5-7 TnG Squat clean

Aim for 50-60 % 1RM clean, build up if needed

---

1st cycle: all 5's
2nd cycle: all 6's
3rd cycle: all 7's

Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 plyo
8 good mornings
8 walkouts

Metcon/*Rx(16)
Amrap 16
5 snatch 75/55-*105/75
7 burpees
100m run

@22:00
5x1 snatch....form first. Work up to a moderate weight with good form(15)

@38:00
Row benchmark-max cals in 2 minutes.

@42:00
Finisher
30 t raise
1 min s/a para stretch
low back smash
60 knee tap crunch
2 min hamstring stretch

8min AMRAP:

2 Rope Climb
2-4-6… Squat Clean 80/55kg

Increase 2 squat cleans each round. 2 Rope climbs every round.

RPE 3-4

Rest 4min

8min AMRAP:

10/7 cal Row
8 Burpee over Rower

RPE 3-4

Scale if needed

Rest 4min

8min AMRAP:

15/10 cal Airbike
10 Power Snatch 40/30kg

RPE 3-4