Warm Up: 5 Mins
5 Inchworms
10 RDLs
30 DU / Singles
10 DL
30 DU / Singles
:30 / Side Pigeon
:30 / Side Samson

Strength: 10 Mins
For Quality, not time: (10 mins to complete but don’t rush)
50 V-Ups
Accumulate 1:30 Plank
50 Bicycle Crunches
Accumulate 1:30 Plank

Mobility: 8 Mins
2:00 / side hamstring smash
4:00 athlete choice – suggested calfs or hip flexors

Home WOD: 14 Min Cap
5 Rounds For Time:
10 Deadlifts (155/105) OR 15 KB DLs
30 DU / 60 Singles
10 Ballslams OR V-Ups

Metcon: 13 Min Cap
5 Rounds For Time:
10 Deadlifts (155/105)
30 DU / 60 Singles
10 Ballslams

Elite Competition Class

Overhead Squat Ladder
For Time:
5 Legless Rope Climbs
4 Overhead Squats (225/155)
3 Overhead Squats (245/165)
2 Overhead Squats (265/175)
1 Overhead Squat (285/185)

*Single bar, changing weights as we go, with the bar coming from the ground.

*If you have an Overhead Squat max of 315/220 or more, complete this as written, otherwise modify weights

Capacity Builder
AMRAP 4:
9 Power Snatches (155/105)
12 Power Cleans
15 Push Jerks
AMRAP Overhead Squats

STRATEGY

POWER SNATCH

• Steady singles will likely be the best strategy for most of us.
• Doubles and triples will also work for those of us comfortable with cycling this weight.

POWER CLEANS

• Similar to DT, let’s ensure that our final power clean set’s us up for the Push Jerks.

PUSH JERKS

• In order to maximize the time we have for overhead squats, try to set your self up to go straight from the Push Jerks into the Overhead Squats.
• Try to have a wider grip on your Push Jerks in order to shorten range of motion while also setting us up to go straight into a set of Overhead Squats after the final Jerk.

Conditioning
“Kicking and Screaming”
3 Rounds:
10 Power Snatches (135/95)
20 Overhead Squats (135/95)
30 Toes to Bar
40 Single Arm Dumbbell Hang CJ (50/35)

Pistol Conditioning
AMRAP 1: Pistols
Rest :30s
AMRAP 1: Pistols

Midline
3 Rounds, Not for Time:
1,000m Ski Erg
25 Medball GHD Sit-Ups

Brother Bro’s Barbell Club

Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 10 Lunges

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
3 Push Press, 3 Power Jerks

*Every new line means take a short break before moving to the next movements

A.
Every 90 seconds, for 12 minutes (8 sets):
Power Snatch

*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Power Snatch. Limit yourself to 3 misses.

B.
Every 90 seconds, for 7:30 (5 sets):
Power Clean x 2 reps @ 80-85% of 1-RM Power Clean

C.
In 13 minutes, establish a 3-RM Push Press

D.
In 13 minutes, establish a 4-RM Deadlift

E.
One set of:
Front Rack Barbell Lunges x 50 steps

Pick a weight that you think you can do in no more than 3 sets. This will be a much lighter weight than you normally use. Try to hold onto the bar as long as possible!

Performance Power Training

Active Rest Day
Get out of the gym, go to a park or a track.
“666”
6 – 200m run, 45 seconds rest between
6 – 100m run, 30 seconds rest between
6 – 40m run, 15 seconds rest between
**Challenge yourself on all runs. The 40s should be all out sprints
-then…STRETCH!
-OR-
Humpday Pumpday
CFBB Total:
In order, find 1rm
Squat
Bench Press
Deadlift
Power Clean
-then
Girth Differential
Reverse Tabata:
Pushups
*10 seconds work, 20 seconds rest
Tabata Alternating:
DB Curls
DB Overhead Ext or Kickbacks