Wednesday March 4th

General Prep
1:00 Bike
6/6 Single Arm Upright Row
6/6 Single Arm Press
4 Inchworm Push-Ups
8 Hollow Rocks
8 V-Ups
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1:00 Bike
6/6 Single Arm Dumbbell Hang Clean and Jerk
4 Inchworm Push-Ups
6 Bar Kip Swings
4 Strict Knee Raises
1 Wall Walk + 10 sec Nose to Wall Handstand Hold
Specific Prep (Barbell at the Rack)
2-3 Sets:
2 Pause Dip and Drive
+
3 Push Press

* Add Light Loads on sets 2-3
Focus: Drive through the floor, keep foot contact, and maintain a vertical torso, bar path, and finish with a strong lockout over midline.
After Barbell Strength Piece Workout Primer
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Strength
Push Press

Take 15:00 minutes to Establish *a set every 3 minutes, don't do 5 reps your first few minutes.
5RM Push Press

Level 1 / New Athletes:
Every 3:00 x 5 Sets
5 Push Press @ 6 RPE (Controlled Moderate Load , performed at 21x1 tempo)

Modifications:
- Adjust to Strict Press if the Dip and Drive and Catch and Punch creates lower back or shoulder discomfort

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Build to loads on db hang clean and jerk, touch on toe to bar technique and modifications, and go over Wall Walk mods and technique
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5/4 Calorie Echo Bike
2/2 Single Arm Dumbbell Hang Clean and Jerk @ Working loads
4 Toes to Bar
1 Wall Walk

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"Static Noise"

12:00 AMRAP
12/9 Calorie Echo Bike
6/6 Single Arm Dumbbell Hang Clean and Jerk
12 Toes to Bar
3 Wall Walks (10in from wall)

Dumbbell: 50/35lb (22.5/15kg)

Score = Rounds + Reps
Level 2:
12/9 Calorie Echo Bike
6/6 Single Arm Dumbbell Hang Clean and Jerk
12 Toes to Bar
3 Wall Walks (10in from wall)
Dumbbell: 35/25lb (15/11kg)
Score = Rounds + Reps
Level 1:
10/7 Calorie Echo Bike
6/6 Single Arm Dumbbell Hang Clean and Jerk
12 Hanging Knee Raises
3 Wall Walks (30in from wall) or 3 Box Pike Walks

Dumbbell: 25/15lb (11/7kg)
Score = Rounds + Reps
Masters 55+:
12/9 Calorie Echo Bike
6/6 Single Arm Dumbbell Hang Clean and Jerk
9 Toes to Bar
2 Wall Walks (20in from wall)

Dumbbell: 35/25lb (15/11kg)
Score = Rounds + Reps

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Goal: 3-5 rounds

RPE: 8–8.5/10
Stimulus: Aerobic Capacity / Midline / Unilateral Muscular Endurance

Primary Objective: Keep the Toes to Bar and Single Arm Dumbbell Clean and Jerks at clean and cyclical rate.
Secondary Objective: Manage the wall walks and echo bike effort here. Stay efficient and avoid burning your quads and core early.

Workout Strategy
"Static Noise" is a well-balanced four-movement AMRAP that will test aerobic capacity, unilateral loading, and midline endurance in equal parts. The key to this workout is understanding that nothing here is meant to be a sprint, it is just steady accumulation of quality work over 12 minutes.
The Echo Bike opens each round and should be treated as a controlled effort, not a max output sprint. Find a strong, rhythmic pace that allows you to step off and move directly to the dumbbell. Athletes who redline the bike early will find the toes to bar and wall walks deteriorating fast.
The single arm hang clean and jerk demands focus and breathing control. Six reps per arm at a moderate load should be completed unbroken on each side. Stay tall through the catch, lock out overhead, and breathe between reps. Do not rush the transitions between arms, but stay smooth and fluid.
Toes to bar should be approached in 1–3 sets depending on your capacity. Grip and hip flexor fatigue will compound across rounds, so breaking early into 2 sets of 6 or 3 sets of 4 from the start is smarter than going unbroken in round one and falling apart by round three. Keep a strong kip and stay relaxed in the shoulders.
Wall walks are slow by nature, embrace it and work on smooth quality reps, with straight arms and a tight hollow body position. Three reps is a short set, but they accumulate. Move with control, keep the core tight, and stay consistent with your hand and foot positioning each rep. This is not the place to rush.

Modifications / Adjustments
Echo Bike: Reduce Calories / Adjust to Row or ski for same calories / Adjust to 150m Run or 5 shuttle runs
Single Arm Dumbbell Hang Clean and Jerk: Reduce Load / Reduce Reps
Toes to Bar: Reduce Reps / / Adjust to Toes to Target / Alternating Toes to Bar / Adjust to Hanging Knee Raises / Adjust to Sit-Ups / Adjust to V-Ups
Wall Walks: Reduce Reps / Adjust distance to wall / Adjust to Box Pike Walk / Adjust to Shoulder Taps / Adjust to Pike Push-Ups

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