A. Perfect Bar
In teams of 3:
Teams of 3
For Time (30 Minute Cap):
120 Deadlifts (155/105)
600 Meter Run
90 Hang Power Cleans (155/105)
600 Meter Run
60 Push Jerks (155/105)
600 Meter RunScoring: Not Scored
## GENERAL
* One athlete works at a time in this team of 3 workout while the other 2 rest
* Teams will see how far they can get before the 30 minute time cap
* If the cap is reached, put score as 30:00 and note total reps completed
## BARBELL MOVEMENTS
* The weight starts off heavier and decreases in the second half of the workout
* Use one barbell and change the weight after the first half is over
* We can choose the barbell weights based on the toughest movement, the Push Jerk:
* **First Half Weight:** Can Complete 5-7 Push Jerks Unbroken Each Time
* **Second Half Weight:** Can Complete 7-12 Push Jerks Unbroken Each Time
* It is ok for teams to have multiple bars on the floor if athletes are using different weights
## BIKE
* If unable to Assault Bike, complete one of the following:
* Equal Calorie Echo Bike or Row
* 5k Bike Erg
* 200/150 Calorie Schwinn Bike
## RUN
* One athlete runs at a time, completing a full 200 meters before tagging in the next buddy
* Row 250/200 meters if unable to run
## DAILY VIDEO
[Click Here](https://youtu.be/vHzf9hnWSvo)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 20 Seconds Each Stretch
Quad Stretch (Pull Foot to Butt)
Knee Hugs (Hug Knee Into Chest)
Straight Leg Kicks
100 Meter Run (Easy)
Side Lunges
Cossack Squats [Click Here](https://www.youtube.com/watch?v=RTlsrgLBxUU)
Air Squats
100 Meter Run (Moderate)
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
100 Meter Run (Faster)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY (12:00 – 15:00)
## Front Rack Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)
## Wrist Stretch: 30 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=kjoVDajRxZ0)
## Barbell Assisted Straddle Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=O1GwH84zxwg)
# TEACHING (15:00 – 30:00)
## BARBELL MOVEMENTS
### Feel the Steel
On all three barbell movements today, the theme is "Feel the Steel". This cue helps athletes keep the bar close to the center of the body instead of letting the weight drift forward:
**1. Deadlifts:** Use the lats to pull the bar back into the body, especially once it passes the knees
**2. Hang Power Cleans:** Pull the elbows up and back to keep the bar on torso instead of swinging away like a kettlebell
**3. Push Jerks:** Aim for the chin and get the head out of the way instead of pushing the bar forward
***See the Daily Video for a Visual of This Teaching Point***
### Movement Prep
5 Top Half Deadlifts (Above the Knee)
5 Full Deadlifts
.
5 High Hang Power Cleans
5 Hang Power Cleans
.
5 Strict Press
5 Push Press
5 Push Jerks
*Build to Workout Weights with Team*
# PRACTICE ROUND
*No Practice Round Today*
# STRATEGY + WOD (30:00 – 60:00)
## GENERAL
* You'll rest twice as much as you work, so push the pace when it's your turn
* As always with these team style workouts, move fast and switch out before you start to slow down
* For ease of communication, tell your teammates where you are in the set, not how many reps you just did ("We're at 30" vs. "I did 5")
## BARBELL MOVEMENTS
* Switch out on the barbell before you have to pause at any point or grind through reps
* Here are some ranges to think about at each movement:
* **Deadlifts:** 10-12 Reps
* **Hang Power Cleans:** 7-10 Reps
* **Push Jerks:** 5-7 Reps
## BIKE
* Aim to get off the bike while it is still moving fast instead of bringing the machine to a standstill
* This makes it easier for the next buddy to get going
* Change somewhere between 7-12 calories or 15-30 seconds
## RUN
* This is the easiest station to strategize, as the break-up is determined for you
* Switch out every 200 meters here
# AFTER PARTY
## Gymnastics Conditioning
For Time:
21 Handstand Push-ups
100' Handstand Walk
15 Handstand Push-ups
50' Handstand Walk
9 Handstand Push-ups
25' Handstand Walk