Snatch
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

Three rounds for times of:
Calorie Assault Bike Rx+ (30/20) Rx (20/15 cals)
15 Power Snatches Rx+ (115/75 lbs) Rx (95/65)
60 Double-Unders
Rest 3 minutes
Score = each round is going to be input as a separate time so the goal is to push hard and try not to fall too far off your first round.

Every minute, on the minute, for 10 minutes:
7 Burpee Dumbbell Thrusters (35/25 lbs)

*Scale reps to what you can complete in 40-45 seconds.

When the running clock reaches 15:00…
Metcon (Time)
Two rounds for total time of:
800 Meter Run
Rest 60 seconds
400 Meter Run
Rest 60 seconds
200 Meter Run
Rest 60 seconds

*40 Minute Cap
Score = total time for the entire workout. (dont subtract 15 minutes)

Clean and Jerk
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

For time:
30 Squat Clean & Jerks (155/105 lbs)

In teams of 2, complete AMRAP in 35 Minutes of:
15/10 Cal Assault Bike
25 Wall Balls 20/14
12 Supine Ring Rows

*Partner 1 will complete one full round while partner 2 rests. When they have completed the last supine ring row, Partner 2 will begin their round.

Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 80%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 95%
Rest 2-3 minutes between sets.

Four rounds for time of:
400 Meter Run
60 Double-Unders
20 Shoulder to Overhead Rx+ (95/65 lbs) Rx (75/55)

20 Minute Cap

“Fat Loss Challenge”
Start Date – September 16th
Cost? $40 Per person (Need 1 Partner)
*Please respond by signing up on the facebook event

High-Hang Snatch
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 55-65%

Hang Snatch
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps @ 65-75%

Snatch
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 rep @ 75-90%

For time:
40 Calorie Row
30 Toes to Bar
20 Snatches 135/95 lbs (M 115/85)
*You may power snatch or sqaut snatch

Bench Press
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 2 reps @ 80%

Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 50/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 50/35 lbs)
15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Metcon (Time)
Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double-Unders

Rest until recovered, and then….

Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4 second descent
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps 2 @ second descent
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Labor Day WOD (10 am only today)

Partner WOD!
AMRAP in 30 Minutes of:

10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14)

*While Partner 1 is working on completing as many reps as possible of the listed movements, Partner 2 will be running 300 meters. When the run is complete, you will alternate and Partner 2 will pick up on the reps where Partner 1 left off.
*Score is total rounds and reps completed

Front Squat
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 2 reps @ 90% or more of 1-RM

Karen
For Time:
150 Wall-Ball Shots, 20# / 14#