PERFORMANCE

Warm-Up.

Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Barbell Complex Warm-Up

Then…

A.
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 75-85%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk @ 85-90%

B.
Ten rounds for time:
30 Double-Unders
3 Ground to Overhead (135/95 lbs)

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Ryan Wingers
Ryan Wingers
November 18, 2021 8:04 am

A. Up to 185
B. 11:48

Kevin Watts
Kevin Watts
November 17, 2021 9:29 pm

A. 165, 195, 215
B. 8:12rx

Chris VNO
Chris VNO
November 17, 2021 5:17 pm

A. Finished @ 275
B. 7:44

Logan Harris
Logan Harris
November 17, 2021 5:14 pm

A. 185-200-215; 200-215-225; 225-235-240
B. 8:20 Rx

Eric C
Eric C
November 17, 2021 2:45 pm

8:10 Rx

Tiago de Carvalho Alves Machado
Tiago de Carvalho Alves Machado
November 17, 2021 7:47 am

A.
70, 75, 80
75, 80, 85
85, 87,5, 90
B.
RX, 8:02

Andre
Andre
November 17, 2021 2:48 am

08:45 @50KG

hcaceress
hcaceress
November 16, 2021 9:16 pm

A1. 165#
A2. 175#
A3. 185#

B. 7:34 @95#

Coming back from a hamstring injury

Luke Tipton
Luke Tipton
November 16, 2021 7:07 pm

A1.185,200,210
A2. 195,210,220
A3. 235,245,255

B. 10:21 w/ squat snatches

Stafford
Stafford
November 16, 2021 6:21 pm

175#
185#
210#

10.24 Rx

Chris
Chris
November 16, 2021 5:14 pm

A)
140#
140#
155#

B)
11:36

60 single unders per round + Rx GTO’s @ 135#

Last edited 6 months ago by Christopher Capozzi
Aaron Danielson
Aaron Danielson
November 16, 2021 4:01 pm

A.
145-155-160
155-165-170
175-180-185

B. rx 12:01

Barefoot Squatter
Barefoot Squatter
November 16, 2021 2:42 pm

A
150#, 155, 160
170#, 175, 180
185#, 190, 195

B
only had time to do 7 rounds and did with ‘air double unders’ – 4:27
had this been with an actual rope i can see how disastrous it would’ve been for me… even as air doubles i could feel that coordination go bye bye after 3 rds

Jeremy Hammock
Jeremy Hammock
November 16, 2021 12:42 pm

A.
185 all sets
215 all set
235 all sets

B. 10:23

Barefoot Squatter
Barefoot Squatter
November 16, 2021 2:45 pm
Reply to  Jeremy Hammock

omg haha

Jeremy Hammock
Jeremy Hammock
November 16, 2021 4:10 pm

Haha what?!

barefoot squatter
barefoot squatter
November 16, 2021 4:12 pm
Reply to  Jeremy Hammock

Those are insane numbers (for A and B) – was more laughing at how impossible it’d be for me to ever see those for myself

Jeremy Hammock
Jeremy Hammock
November 16, 2021 4:59 pm

Haha man there’s always some workouts that favor some athletes, so this one was one I loved. Now that running on Veterans Day… HA!! Also yesterdays! Keep up the hard work man!

Toni Martos
Toni Martos
November 16, 2021 11:30 am

Wod rx 60kg
17:51

Brice
Brice
November 16, 2021 6:28 am

A. 70-75-80 kg
75-80-85 kg
85-88-90kg
B. 8’21 RX

Barefoot Squatter
Barefoot Squatter
November 16, 2021 3:06 pm
Reply to  Brice

blazed it, fantastic work

Al F
Al F
November 15, 2021 11:40 pm

Warmup done ✔️

Clean & jerks based off 90kg 1RM
A. 1. @63kg
A. 2. @72kg
A. 3. @77kg

B. 10rds FT of
30 DU’s
3 G2OH @61kg

11’43

First few rounds around the 1 min mark but then dropped off a bit. I’m sure you big fellas will keep them under 1 min but not us little fellas I’m afraid!!