Friday:  September 20, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Couch Stretch 1:30/side

Then 2 Rounds:
45 at each station :15 transition
Alternating DB Snatch
Single DB Thruster
Single DB Front Rack lunges

Strength/Skill(15:00 – 35:00)
KB Front Rack Lunges (two KBs in a proper front rack):  6×5 (per leg) AHAP with perfect form (no knee crashing)

Team up if needed.

Video Demo of a KB Front Rack Lunge

WOD(40:00 – 55:00):  Strict 15:00 Time Cap

Fitness/Performance
15-12-9
Deadlift 115/75lbs
Power Clean
Thruster

Option 2:  75/55lbs

Competition
15-12-9
Dumbbell Deadlift 50/35lbs
Dumbbell Power Clean 50/35lbs
Dumbbell Thruster 50/35lbs