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Back squats
5 – 75%
3 – 80%
3 – 85%
2 – 90%
2 – 95% *

*Finishing knowing you have another in the tank to max out on Saturday.


2 TGU R (53/35)
5 D Ball to Shoulder – R (100/60)
5 D Ball to Shoulder – L

**This is a mix of speed and accuracy.. fast and slow. The TGUs will present a technique challenge, so take your time to hit each position. Then sprint through each set of Dballs.


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50 Russian KBS (70/53)
25 Goblet Squats
10 S2OH Each Arm

Time Cap: 35 Min

**Pick a weight that is challenging but still allows you to maintain large sets. Swings are no higher than eye level (Russian), and focus on maintaining a good front rack position for the S2OH with your fist under your chin and thumb at the top of your sternum.

You shouldn’t feel intimidated by the weight of the KB, instead look forward to attacking a heavier weight and do each movement – each rep – with fine-tuned precision. These aren’t new or difficult movements, so perform the common uncommonly well.


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Front squat
3 @ 65%
3 @ 75%
3 @ 80%
3 @ 90%


DB Squat Clean Thrusters (50/35)
Pull ups

**Move through this as fast as possible, shooting for a 12 min finish time. The DB squat cleans will get heavy by the end as the DB weight will be challenging. This rep scheme is normally a sprint (think “Fran” as being ~5-7 min) but just keep moving… one rep at a time.. grinding away. Don’t get stuck on pull ups, scale to jumping if you cannot maintain sets of at least 3-5. Even if you have a few pull ups, start with those then scale down. Don’t automatically scale to the easiest movement – challenge yourself to the hardest vertical pull movement to mimic a pull up.


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Power cleans

3 Unbroken Bear Complexes
without dropping the bar.


*One complex includes a power clean, front squat, shoulder to overhead with the bar ending up racked on your back, a back squat, and ending with a behind the neck press (think, shoulder to overhedad) to return the bar up front. This can be done by combining 2 or 3 movements (power clean + front squat = (squat) clean, or front squat + shoulder to overhead = thruster). However, you’ll need to do this three times to equal that 1. Warm up sets you might be able to combine the movements. I suggest breaking them up early, focusing on the movement that is your limiter. Lock out the presses even if it means going a jerk vs a push press early so you’re ready to do it with the heavier sets. Coming back overhead from the back squat might be tough for many due to shoulder mobility issues, so get in a good warm up with an empty barbell, get a strong lock out, stand it up and continue with the rest of the movements.


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5 rounds for time of:
7 Muscle ups
21 Sumo deadlift high pulls (95/65)

**1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.


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20 Min AMRAP
400m run
15 KB Snatch R (35/27)
15 KB Snatch L

**We’re going lighter than normal on the snatches today. Those more proficient with the movement can power through these, but those still learning will want to focus on efficiency. Even with a lighter weight, you still need an aggressive hip extension and ‘punch’ at the top so the KB doesn’t bang on your wrist. Get the bell overhead, then let if fall down – loose grip, use gravity – before regripping and snapping it overhead for consecutive reps. I find it helpful to think of punching my knuckles toward the ceiling, keeping a strong and straight wrist (bent wrist = weak wrist). Use your free hand as a counterbalance off to the side and not pushing off your leg. As with box jumps from Friday, find a rhythm.

Check out this Barbell Shrugged article (and video) about the snatch and how to make it more efficient. Granted they are snatching for 10 minutes and can only switch hands one time, but you’ll see the carryover.


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6 – 70%
6 – 80%
3 – 90%
2×2 – 95%


Every 3 min for 9 Min
Assault Bike 15/10 Cals
10 D-Ball Shoulders (100/60)
Max Box Jumps (24/20)

**Although it looks like a lot, this workout is really about accumulating box jumps. Work hard on the bike and D-balls to give yourself as much box jump time as possible. Use the first round to set the stage for 2 and 3 to get off the bike and to the dball with plenty of time to knock those out and get jumping. Find a rhythm with your arm swing, jump, hip extension, descent, and rebound. It should look effortless, monotonous.


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Bench press
5 – 55%
5 – 60%
5 – 65%
5 – 70%


15 Wall Balls (20/14)
10 Med Ball Situps
5 Deadlifts (275/185)

**This is a light and fast workout – but the deadlifts *might* slow you down a touch. The sets are all small, so try to complete each movement unbroken. Difficulty in this will be catching your breath from one movement to the next or not holding your breath the entire time. BREATHE. Take 3-5 good breaths as you transition from the wall balls to sit ups. Get your bearings as you stand up and address the bar and brace for the deadlifts.


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For time
30 Clean & Jerks – 135/95

*12 min time cap*

Back squat
6 – 70%
6 – 80%
3 – 90%
2 – 95%

**Grace is a benchmark workout. Compare to your previous time on 12/15/16 and 9/8/15. Further back, 11/2/14 and 3/25/14. This is a fast workout – pick up the barbell and put it overhead. Simple. Little thinking involved. There is a time cap to get you moving quickly through it, so scale as necessary.

Saving the strength for afterwards since the benchmark WOD is the priority. With the 1RM coming up next week, it’s okay if you don’t hit all the reps. Dial it back if you’re not feeling it and save it for when it matters.


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Hang Snatch

15min AMRAP
30 DB Hang Power Cleans (50/35)
30 Pull ups
Run 400m

**This workout has large sets. Break up your reps and keep the rest short. Reminder on the HPC to jump the weight up vs. swinging the weight around and to your shoulders. As with a barbell, drop under the weight to get it up instead of heaving or curling it up. Grip is going to be a factor here, so use try to keep your shoulders relaxed on the run and shake out your hands.