Tuesday 10th September, 2019

AM SESSION:

Skill WOD:

AMRAP 9
16 Pistols
8 DB Cleans, 2 x 30/20kg
1 Peg Board Accents

**No Pegboard complete 3 rope climbs (no legs)
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Work:

For Time:
3 Rounds
10 Thrusters, 40/30kg
12 Burpees over the Bar

Rest 3:00

3 Rounds
10 Thrusters, 40/30kg
12 Pull-ups
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PM SESSION:

Squat Clean (from blocks below the knees)

4 x 2-2-2 Reps
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Clean Grip Deadlift:

3 x 2 reps HEAVY

3:00 Rest between Sets
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Jerk:

Every 2:00 x 6
3 Heavy Push Jerks
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Superset:

A - 10 Seated Z-Press
B - 12 RDLs

rest 2:00

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