Total 120 min
2 sets of: 5 OHS, 7 good morning, 5 high wall ball, 5 jumps, 5 leaps
mobility

A.
Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
37.5 x 35 37.5 40 x 40 40 42.5 42.5
Minute 2 – Snatch x 1 rep
37.5 35 37.5 37.5 40 40 40 42.5 42.5 42.5
Perform both movements at 85-90% of your 1-RM Snatch. = 40 - 42.5

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%

C.
“The Quick and the Dead”
Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups > kipping, first round 5 kg plates, 2. and 3. 3/6 5 kg plates / abmat
6 Overhead Squats (185/125 lbs) = 57 kg > 40 kg

(Compare results to September 1, 2014.)
Results: 6.04, 6.41, 7.59 = 20.45

D.
Three sets of:
Weighted GHD Hip Extension x 10 reps @ 2013 10 kg
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111 35 lbs
Rest as needed
Weighted Plank x 45-60 seconds 45 sec, 25 kg
Rest as needed