Pre-WOD:
- 3x5 Snatch High Pulls (full & hang)

-7x 1 Squat Clean + 1 Overhead Squat

WOD - For Time:
21-15-9
- Snatch
- Burpees

Tuesday 19th September

TEMPO BACK SQUAT (20X1)

3 x 8

Start light enough to add weight for a few weeks.

Post loads to comments.

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Performance
Every Minute on the Minute x 14:
Even Minutes: 3 Thrusters 155/105
Odd Minutes: 3 Strict Ring Muscle-Ups

The Thruster should be heavy. You can Squat Clean Thruster (Cluster) the first rep of each set. Scale the reps on the Muscle-Ups if you can’t do 3 strict in under 30 seconds, or if you done “a few” Muscle-Ups you can choose to do 3 strict Banded Transitions on the low rings instead. Use a false grip and start with straight arms.

Fitness
Every Minute on the Minute x 14:
Even Minutes: 3 Thrusters 115/80
Odd Minutes: 3 Strict Chest-to-Bar Pull-Ups + 3 Burpees

The Thruster should be heavy. You can Squat Clean Thruster (Cluster) the first rep of each set. Scale Pull-Ups to Banded Pull-Ups as needed but be sure to get your chest to the bar.

Post work and Rx to comments.

Power snatch 20min otm

5 min FREE FOAM ROLL & WEEKEND GAB ;D
Dynamic Warm up 5 mins
Set up 5 mins

15mins

The Workout ...
300m RUN (end of St.Andrews Playground OR what-a-bagel depending on how averse you are to carbs vs sketch)

You go, I go
Partner doing exercise MUST finish 25 (at minimum) of 1 exercise before swap is permitted.

(Note : 200m is .12 should take an average of

200 Jumping Pull Ups (TRX ROW)
200 TRX knee IN's
200 (total) Lunges (50/ per partner)
200 Conditioning Push-up (DB Floor Press)
200 TRX Side Knee IN's (50/ per Partner)
200 MB Over the Shoulder Boulder Slams
***BONUS 200 AB MAT CRUNCHES
35mins

Then.....

BRUNCH ON, FRIENDS. BRUNCH. ON.

3 Sets
20m Single Arm KB Rack Carry HEAVY
20 Alternating Dumbble Single Leg Romaning Deadlift (light load)
30sec Weighted Superman Hold

5 x 5 snatch

Kraft: Back Squat
5-5-5-5-5

Complete as many reps as possible in 7 minutes of the following rep scheme:
40 kg Thruster, 3 reps
3 Chest to bar Pull-ups
40 kg Thruster, 6 reps
6 Chest to bar Pull-ups
40 kg Thruster, 9 reps
9 Chest to bar Pull-ups
40 kg Thruster, 12 reps
12 Chest to bar Pull-ups
40 kg Thruster, 15 reps
15 Chest to bar Pull-ups
40 kg Thruster, 18 reps
18 Chest to bar Pull-ups
40 kg Thruster, 21 reps
21 Chest to bar Pull-ups...

Pullups
7-6-5-4-3

Strength

Press
3x5+
17 = 37
22 = 49
25x6 = 55

Squat
3x3+
52.5 = 116
60 = 132
67.5x4 = 149

WOD
5 rounds
10 pushups
10 thrusters (20kg)
10 bench dips
10 box jumps
11:30

Shoulder press
4x5