Wednesday, September 23rd

PRE: 3-4 rounds, for WEIGHT, of:
8 Back Squats
8 External Rotations/arm
15 Kettlebell Swings

INTERMEDIATE: 5-6 rounds, for WEIGHT, of:
4 Back Squats
8 1-Arm DB/KB Rows/arm

ADVANCED: Every 30 seconds, for 15 minutes, perform:
1 Snatch Balance (1st 30 seconds)
1 High Hang Snatch (2nd 30 seconds)
1 Snatch (3rd 30 seconds)
*Start at about 65% of your 1rm Snatch and increase if/when possible.

WOD: AMRAP, in 10 minutes, of:
5 DB/BB Ground-To-Overhead
100 Meter Run

INTERMEDIATE: AMRAP, in 10 minutes, of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press (115/75)
*Immediately perform 5 burpees any time the weight is dropped or resting on the floor during the 10 minutes. Deadlifts are allowed to touch but not rest on the floor.

ADVANCED: AMRAP, in 12 minutes, of:
3 Power Snatches (135-155/95-105)
6 Overhead Lunges
9 Dips