WODs Week of 9/11

MONDAY: CLOSED DUE TO HURRICANE IRMA

Tuesday: Sumo deadlift 10 min EMOM start at 50% and build each minute completing 2 each minute Metcon: 600m run 21 wall balls 31 box jumps 41 double unders 600m run Wednesday: Clean & Jerk

3 (cleans) +1 (jerk) @ 60%

3+1 @ 65%

2+1 @ 70% x 3

2+1 @ 75% x 3

2+1 @ 80% x 3

Clean Pull - 100% (of cln) 3 x 2

105% 2 x 2 Metcon: 3 RFT -20 cal row -12 pull ups or 6 muscle ups -6 push jerks 115/85 Thursday: Back Squat - 75% x 3, 80% x 3 x 2, 85% x 3 x 2 - Good Morning - 3x5 Metcon: 21-15-9 -Kettle bell swings -Kettle bell squats -Kettle bell lunges -Burpees Friday: 8 minute EMOM: -100m sprints

-Then -

Take 20 minutes Power Snatch - 70% 1x3, 75% 1x3, 80% - 2x2, 85%-2x2 build to a heavy single

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