CLEAN COMPLEX Hang Clean High Pull+Clean High Pull+Power Clean 40-40-45-45-50-50% of 1RM POWER CLEAN 12min to 1RM for the day CONDITIONING 3RFT 500m Row 12 Deadlifts (275/185) 15 Box Jumps

MOBILITY/WU 15min CONDITIONING AMRAP 20 w/partner 2 Ring MU or 3 Bar MU or 4 C2B Pull-ups 4 HSPU or 8 HRPU 8 KBS (70/53) or 12 KBS (53/35) East80Lap

BACK SQUAT 3-1-3-1-3-1 82-87-82-89-82-91% of 1RM back squat CONDITIONING AMRAP 12 12 Wallballs 9 Push Jerks (95/65) 6 Lateral Burpees

CLEAN COMPLEXES Power Clean + Front Squat + H. S. Clean 50-55-60% of 1RM Clean H. S. Clean + Squat Clean 70-75-80% of 1RM Clean Squat Clean 85-85-85-90-90% of 1RM CONDITIONING 10 RFT w/partner (5 rounds each) 30 Double Unders 9 Hang Power Cleans (135/95) E80Lap

SNATCH COMPLEX Power Snatch + OHS + Squat Snatch 50-55-60% of 1RM Snatch SNATCH Squat Snatch: 8 sets x 1 70-70-70-75-75-80-85-90% of 1RM CONDITIONING AMRAP 18 (Teams of 3) P1 – Row for Calories P2 – 12 P. Snatch (75/55) + 9 T2B P3 – Rest Score total calories. P2 will rotate to Row after Read more about Monday 9.25.17[…]

PAUSE POWER SNATCH 5 sets of 2 @ (50-60-65-65-65% of 1RM) SPLIT JERK COMPLEX 5 sets of 2 Pause Split Jerks + 1 Split Jerk (60-65-70-70-70% of 1RM) CONDITIONING FOR TIME: 21 Bar Facing Burpees 21 Power Cleans (155/105) 21 Bar Facing Burpees

MOBILITY WOD CONDITIONING For Time 800m Run 21 KBS (53/35) 21 Pull Ups 600m Run (400+E80Lap) 15 KBS 15 Pull Ups 400m Run 9 KBS 9 Pull Ups

CLEAN COMPLEX P. Clean + F. Squat + Hang Squat Clean Build up to 60-65% of 1RM Clean SQUAT CLEAN 60-65-70-75% x 1 each 3 Sets of 1 @ 80-85% CONDITIONING Partner WOD (alternate rounds) for Time 6 Rnds: 12 DL + 9 HPC + 6 PJerks (95/65) 400m Run 4 Rnds: 12 DL + Read more about Tuesday 9.19.17[…]