http://opexfit.com/september-8-2014/

3 sets tough:
10 TnG Power Snatch
Assault Bike/AirDyne 30 cal all out
3 min cap per set – rest remainder of time per set if you finish the round in under 3 min

Notes:
– record weight and time per set
– if you haven’t finished the calories on the bike in 3 min return to the snatches

6 Rounds
3 Cleans 95lbs
6 Box Jumps 24in
9 T2B

2 rounds:

in 1,5 min 12 cal on assaultbike, the max reps of DB STOH

1,5 min rest

in 1,5 min 9 cal on rower, rest of the time max reps of DB Power Clean

1,5 min rest

in 1,5 min 9 cal on skierg, rest of the time max reps DB squat (20/14 lbs)

1,5 min rest

The result is the no. of reps done in STOH, clean and squat.
The workout can be completed with a partner. Other one does the work while other one rests.

20 min amrap

• 2,4,6,8,10... Alt hang clean and jerks w. 17.5kg DB
• 8 Toes to bar / Toes 2 ring

front squat add weight every set to find 1RM
10 reps
8 reps
6 reps
4 reps
3 reps
2 reps
1 rep
1 rep

RM Front Squat

Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@55%, 1×5@65%, 1×5@75%, 2×3@80%, 1×5@75% – rest 60 sec.

EMOM 20 min:
- 7 Box Jumps (24"/20").
- 6 Wall ball shots (9/6 kgs).
- 5 Pull ups.
-- 1000 m run.

Front Squats (based on 1rm clean) – 1×5@55%, 1×5@65%, 1×5@75%, 2×3@80%, 1×5@75% – rest 60 sec.

12 deadlift 22,5kg
9 hang power clean
6 shoulder to overhead