Clean and Jerk (Every 2:00 for 30:00
2 Clean and Jerks
– Add load every 10:00)


Heavy day relative to each athlete’s capacity. Focus on pushing for sound technique under load.

Hold the same load (moderately heavy) for 5 sets and add load as you are able every 10:00.

All reps should be touch-and-go; no resting the bar on the floor between reps.

Lift once every 2:00.


1) Class Lifting

2) Skill I

3) 230831

Metcon (No Measure)


4 sets:

100-ft handstand walk

1:00 plank hold

– Rest 2:00 between sets.
In Skill – I, set up a 100-ft course and walk as unbroken as possible.

Perform the plank on your hands or your forearms.

If you are unable to walk on your hands or you know you will struggle with the volume, consider one of the following scaling options: Reduce the distance of the walk or give yourself 1:00 to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.

Metcon (No Measure)


EMOM 10:

Even: row for max calories

Odd: 25 double-unders

Rest 5:00

For time:

1-mile run
Stimulus & Goals

At least 10+ calories/1:00.

Stronger rowers will likely approach 20+ calories.

Advanced athletes should test how hard they can row and still perform double-unders unbroken.

Newer athletes can pace the row and focus on getting as many double-unders as possible per round.


The mile run should be an all-out effort.

If you want to test your capacity when fatigued, push the pace on the rower. More advanced athletes should choose this option. While less experienced athletes should keep some in the tank for the run.