Tuesday:  September 10, 2019

Warm-Up(0:00 – 15:00)

Mobility:  12 Lunge and twists per leg: athletes get into a lunge position with their front foot flat and back leg straight with both hands inside the front foot. They then rotate one arm up toward the sky, bring the hand back down, then do the same on the other side. That’s 2 (one rep is every time the hand goes up)

AMRAP 5 Minutes
10 Medball Squat Cleans
10 Empty Bar Hang Clean and Jerk
15 Hollow Rocks

Strength/Skill(15:00 – 30:00)
Back Squats:  3 x 10 (AHAP with perfect form)

WOD(35:00 – 51:00):  Strict 16:00 Time Cap

Fitness
4 Rounds
15 Wall Balls
15 KB Sumo Deadlift High Pull
15 Push Ups

Performance
4 Rounds
9 Thrusters 95/65lbs
12 Deadlifts 95/65lbs
15 Push Ups

Option 2: Barbell at 75/55lbs

Competition
4 Rounds
9 Handstand Push Ups
12 Thrusters 115/75lbs
18 Deadlifts 115/75lbs