A. Snatch Lift Off 4×3
B. Tempo OHS 4×3 (5s down, 5s bottom on 1st rep)
C.
21-15-9-6
OH Lunge 95/65
Power Clean 95/65
Push Ups
*Choose a weight that allows you to do 21 UB OH Lunges
A1. Press 5×3
A2. Heavy Russian KBS 5×10-15
B. 3 sets
500m Row
rest 1min
25/20 Cal AB
rest 1min
A. Every 30s for 20 sets
1 Snatch @75+%
B.
For Time
25 Box Jump Overs 24/20
25 DL 185/125
25/20 Cal AB
25 DL 185/125
25 Box Jump Overs 24/20
A. Every 30s for 20 sets
1-3 MU
or
1-3 MU transitions
or
Alternating sets
3-5 Strict Pull Ups
3-5 Strict Dips
B.
15-12-9
DB/KB STOH 50/35
2x Wall Ball
A. BS 3×12
*2nd set heavier than 9.5.17
B.
4 sets
ME TTB
12 Burpees
6 Heavy FS
rest 3min
*score total TTB reps, FS load and time
A. E2MOM for 6 sets
Power Clean + Hang Squat Clean + Squat Clean
B.
2 RFT 16min Cap
20 Cal AB
40 Cal Row
600m Run
–––––––––
or
Make up 9/11 Hero WOD
