Monday:  September 16, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Barbell Front Rack Mob 2:00, or Lat Smash, 1:30/side

2 Rounds
20 PVC Front Rack Duck Walk Steps
10 Strict Pull Ups (use a band if needed)
Run 2 laps

Strength/Skill(15:00 – 35:00)
Squat clean:  5×3 at 70-80% of your 1RM clean (do not need to be TnG, drop and quick reset is acceptable)

WOD(40:00 – 50:00)

Fitness
AMRAP 10 Minutes
10 Med Ball Cleans
10 Burpees
10 Sit Ups

Performance
AMRAP 10 Minutes
4 Hang Squat Cleans 135/95lbs
6 Lateral Burpees over the bar
8 Toes To Bar

Option 2:  95/65lbs and regular burpees

Competition
AMRAP 10 Minutes
4 Hang Squat Cleans 185/125lbs
6 Bar facing burpees
8 Toes To Bar

Optional Workouts of the Week

Option 1:
16-12-8
Cal Bike
Wall Balls
DB Snatch (alternating)

Option 2:
3 RDS
50 Double Unders
5 Ring MU