Pre-WOD:
- Find 1RM Strict Press
- Find 1RM Jerk

WOD - 7min AMRAP:
- 3 Snatch (95#,65#)
- 3 Burpees
- 6 Snatch
- 6 Burpees
- 9 Snatch
- 9 Burpees ... etc.
Count total reps completed.

Finished 64 total reps with 95#.

4 sets
Rest 1 min between sets

7 x Unbroken TnG, Every 2:00

3 Power clean
3 Front squat
3 Push Jerk

Climbing heavy

Part A).
Skill Primer
Pause Muscle Clean & Jerk Balance
(5-8 sets x 2+3 / 0:03 pause below knees)

Part B).
Pause Clean & Split Jerk
(8 sets x 2+2 / 60%-75% / 0:03 pause below knees)

LD Machine Tri
3/2.5k Ski
6/5k Bike
3/2.5k Row

150 min
Warm up 20 min
1.HSW
- 25 m.

2.BMU
- 8 reps

3.BFLY + BCTB
- Bfly 40 reps
- KCTB
- BCTB

4.Clean pull + Clean + Hang clean
1+1+1 up to 75% effort

5.Aerobic work
For consistency:
15 min easy erg
-then-
3 rounds:
6+6 Single arm KB Thruster (light) - 16 kg
6+6 Bird dog (3 s. hold on last rep)
10+10 Side plank rotations
-then-
15 min easy erg

For Time
1 mile Run
100 Chest-to-Bar Pull-Ups
200 Burpees
300 2-count Flutter Kicks
1 mile Run
Every 6 minutes perform:
9 Toes-to-Bars
11 Sit-Ups

Athlete may partition the pull-ups, burpees and flutter kicks as needed, in any order or mix of sets. After each 6 minutes athlete must complete the toes-to-bar and sit-ups, then resume where they left off. End with the second mile run.

Wednesday 20th September

CLEAN COMPLEX

Every Minute on the Minute x 15:
1-7: 2 Tall Cleans
8-15: 2 Hip Cleans

Post loads to comments.

---

HALF “JERRY”

For Time:
800m Run
1000m Row
800m Run

Try to stay uncomfortable on this one today.

Post time and Rx to comments.

20 Minutes Play
find a ball or balls of any size
Now Throw, catch, kick, bounce, balance +
Be creative, move the ball

sounds simple, see how well you can move

Pull

1/4 Mile Run

20 Min Amrap
Even: Weighted Knee to Chest Bar Pull-up, Ring Pull-up, Fat Bar Pull-up
Odd: Rack Pull, 3 X Shrugs

50 Banded Pull Ups
50 Inverted Row
50 Knee to Chest

1/4 Mile Run