A. Toes to Bar Skill Work:
Advanced: Tabata - 20 sec of work and 10 sec of rest x 8 sets
Intermediate: AMRAP in 60 sec/rest 60 sec x 5 sets
Beginner: (this is you if you do not have a toes to bar). 8 arch scap pulls with a 3 sec hold x 5 sets; rest 90 sec.


B. 3 Rounds for Time:
Wall balls x 25 14//20 lbs
Double Unders x 45
Burpees x 15

A. Max clean and jerk in 20 minutes.

B. Godzilla Wod from BCBD. If you are competing, make sure you use the men's bar,


    

Rest day for BCBD competitors
WARM UP
Coaches, I want 15 min of joint prep followed by a 400 meter run at 70%.

A. 6 min AMRAP:
Toes to Bar x 9
KB Swing x 15  35/55 lbs
burpees x 10

Rest 6 minutes.

B.  6 Min AMRAP
      Push Press x 15 65/95 lbs
     Double Unders x 20
      Push Ups x 5/10

Rest 6 minutes.

C.  6 min AMRAP
      Row 14 calories
      Air squats x 20
      Shoulder Taps x 20 
     

A. Coaches, please take athletes through the ABCs sprint warm up. You should spend about 15 minutes on this. 

B. Run 800 meters plus 15 front squats 35/45 lbs x 4 sets
Equal times work to rest ratio.