STRENGTH

Power Snatch – Build to a heavy 2 Rep

WOD

EMOM X 12

odd – Power Snatch x 3 (75% of today’s weight)
even – 40 double unders

STRENGTH

Hang Squat Snatch 1×2 (85-90%)

Front Squats 3×3 (80%)

WOD

For Time

9-15-21

Power Snatch 115/80
Calorie Row

Rounds For Time of:

–  21 Thrusters @  95 lbs / 65 lbs  ( M / W )
–  21 Burpees over the bar
–  18 Thrusters @  95 lbs / 65 lbs
–  18 Burpees over the bar
–  15 Thrusters @  95 lbs / 65 lbs
–  15 Burpees over the bar
–  12 Thrusters @  95 lbs / 65 lbs
–  12 Burpees over the bar
–    9 Thrusters @  95 lbs / 65 lbs
–    9 Burpees over the bar
–    6 Thrusters @  95 lbs / 65 lbs
–    6 Burpees over the bar
–    3 Thrusters @  95 lbs / 65 lbs
–    3 Burpees over the bar
SCALED Men/Women, SCALED Masters 40-54, SCALED Masters Women 40-54

–   @  65 lbs / 45 lbs  ( M / W )
MASTERS Men 55+, MASTERS Women 55+

–   @  65 lbs / 45 lbs  ( M / W )
SCALED Masters Men 55+, SCALED Masters Women 55+

–   @  45 lbs / 35 lbs  ( M / W )
–  This division may jump over an unloaded bar for their burpees
TEENS  (Boys 14-15, Girls 14-15)

–   @  65 lbs / 45 lbs  ( M / W )
SCALED TEENS  (Boys 4-17, Girls 14-17)

–   @  45 lbs / 35 lbs  ( M / W )
–  Must jump over a bar with standard 18″ plates on for their burpees

SKILL

Coaches Choice for Gymnastics

WOD

Hero WOD – JACK

[AMRAP] – As Many ROUNDS As Possible in 20 Minutes of:

–   10 Push Press  @ 115 lbs / 75 lbs
–   10 Kettlebell Swings  @ 53 lbs / 35 lbs
–   10 Box Jumps  @ 24″ / 18″

Score is total number of completed rounds.