September 2023

8-9 am Starting with a 6-minute time cap, complete as many reps as possible of:5 wall walks50 double-unders15 snatches (65/95 lb)5 wall walks50 double-unders12 snatches (65/95lb) If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:20 strict handstand push-ups50 double-unders9 snatches (95125lb)

6:30-9 am Over head squat3-3-3-3-3

6:30-9 am For time:Run 800 meters20 single-arm dumbbell snatches, alternating20 double dumbbell squat cleans100 sit-ups20 double dumbbell squat cleans20 single-arm dumbbell snatches, alternatingRun 800 meters ♀ 20-lb DBs ♂ 30-lb DBs Scale:For time:Run 400 meters10 single-arm dumbbell snatches, alternating10 double dumbbell squat cleans50 sit-ups10 double dumbbell squat cleans10 single-arm dumbbell snatches, alternatingRun 400 meters ♀

6:30-9 am Partner Workout 9 Rounds For Time: 5 x Synchronized Thrusters @96/65 18 x Hang Power Cleans @95/65 (split with partner as needed) 8 x Synchronized Burpees 2 minutes x Max Calorie (pick your poison…row or bike, split with partner as needed)

8-9 am 5 rounds of:5 minutes of rowing5 minutes of rest Scale: 3 rounds