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Tuesday Sep 19

Warm Up-
End: 800m Row/Run/1 mile on Assault Bike
Strength: Bar Drills
-Hang Pwr Clean
-Front Squat
-Hang Squat Clean
-Squat Clean
-Press-Push Press-Push Jerk-Split Jerk

Pick 1

Strength-
6min to Warm Up to Weights
Then-
7min AYCE:

Squat Clean to OH
Rx: 225/155
Int: 165/115
Scl: 135/95
**If scaling to a different weight should be around 75 -85% of 1RM Squat Clean & Jerk**

Endurance-
13min AYCE:
9 Wall Ball
9 MB Sit Ups
9 Wall Ball
100m Run


WOD-
10min AYCE:
10 Toes to Bar
10 Box Jump Overs 24/20

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