9/25

2) 20 minutes to establish a 1RM Clean and Jerk.
260#
Strength

1 Front Squat every 30 seconds for 7 minutes @ 85%.
215#
Conditioning

2 minutes ME Rope Climbs 15′
*No rest

7 minute AMRAP of:
7 Back Squats 275/185#
14 Target Burpees
*No rest

2 minutes ME Row for meters

11 rope climbs. 2 rounds. 528m

9/18

1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) – heaviest possible, rest 60 sec.
235#
2a) 5X3 Hang Clean Pull (aka Clean Shrug) – heavy, rest 60 sec.
345#
2b) 5X3 Push Press – heaviest possible, rest 60 sec.
205#

Strength

High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

Courtesy of compWOD

5-4-3-2-1 of:

Clean & Jerk 185/120#
Muscle-Ups

For time.
5:00

9/17

1) 7X1 3-Position Snatch (floor, hang, hi-hang) – heaviest possible, rest 60 sec.
170#

2a) 5X3 Halting Snatch Deadlift (stop at knees) – heavy, rest 60 sec.
345#

2b) 5X3 Heaving Snatch Balance – heavy, rest 60 sec.
215#

9/10 WOD

WOD:
Strength

1) Take 15 minutes to work up to a heavy Snatch (any style).
200#
Notes: Keep going up until form breaks or you miss twice because of load.

2a) 4X2 1 Hi-Hang Snatch (squat) + 1 Snatch (squat) @ 80% of above – rest 60 sec. (T&G reps, straps are acceptable)
160#2b) 4X10 Strict Weighted HSPU – rest 60 sec.
Done
Notes: Standard is hands on 45# (that says FOURTY FIVE, not 25) plates with an ab-mat in the middle. Use whatever you can to weight yourself. A tight vest should be the best option. As far as scaling… Only do these with weight if you can do them on 25# plates UB without weight. If you cannot do the 10 strict you MAY NOT scale to kipping. You may scale to an ab-mat with no plates, or build a target for your head at any height, but DO NOT kip. These do not need to be UB.

Conditioning

21-15-9 of:

Snatch Balances @ 135/95#
C2B Pullups
GHD Situps

For time.

11:10

9/5 WOD

WOD:
Strength

1) As long as necessary to establish a 1RM Clean (any style).
255#
2) 10 minutes to establish a 3RM Hi-Bar Back Squat 
295#
3) 3X3 Hi-Bar Back Squat @ 85% of above, focusing on A2A and bouncing out of the bottom – rest 75 sec.
250#
Conditioning

Power “Elizabeth”

21-15-9 of:

Power Cleans @ 135/95#
Ring Dips

3:58