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September 20 WOD

Barbell Skill: Push-Jerk 1-1-1 Split Jerk 1-1-1 1AE2M Metabolic Conditioning: 3 Rounds 12 Thrusters (95/65) 9 SDLHP (95/65) 6 LF Burpees

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September 18 WOD

Metabolic Conditioning: 5 rounds (19.5 min) 90 seconds to complete 20 Push-Press(AC) Max Pull-ups 1 attempt 3 min rest

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September 17 WOD

Metabolic Conditioning: 400m Run - 3 rds of * 300m Run - 2 rds of * 200m Run - 1 rds of * *=6 Power Cleans, 4 Front Squats, 2 Lunges (135/95)

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September 15 WOD

Barbell Skill: Front Squat 3 reps @ 65% of 1RM 10 min EMOM Metabolic Conditioning: 200m Run Clean & Jerks 10-8-6-4-2 (135/95)(155/105)(175/115) (195/125)(205/135)

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