Monday:  September 23, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Overhead Stretch w/ External Rotation Bias, 1:30 per side.

On a 7 Minute Clock
2 Rounds of
12 Empty Bar Strict Press
12 Jumping Air Squats (no bar RD1, empty bar RD2)
Max effort Hand Stand Walk, Hand Stand Hold, or Push Up Hold in remaining time.

Strength/Skill(15:00 – 35:00)
Push Jerk:  5 x 5.  Find a weight you can move efficiently and stick with that weight through all five rounds.

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

Fitness
36-24-12
KB Swings
Goblet Squats

Performance
36-24-12
Shoulder to Overhead 75/55lbs
Back Squat 75/55lbs

Option 2:  45/35lbs

Competition
36-24-12
Shoulder to Overhead 95/65lbs
Back Squat 95/65lbs

Optional Workouts of the Week

Option 1:
3 RDS
20/15 Cal Ski Erg
1 Lap Farmers Carry

Option 2:
10-8-6-4-2
Hand Stand Push Ups
Ring Dips
Push Ups