Friday September 23rd

Friday 9/23
Warm Up
Run 400m
Then 2 Steady Rounds;
12 Lunge + Twist Steps (twist towards
forward leg)
15 Unbroken Wallballs
:30 Dead Hang

:15 Barbell Review
Working your way down the lift with positional work.
5 Clean High Pull
5 Power Position Clean
5 Hang Clean
5 Squat Clean
Review 5 second pull for the strength
:20 Strength
EMOM 12 Minutes (12 sets)
1 Tempo Pull Squat Clean
Drop and reset between reps
Start no heavier than 50% of your 1RM
and only add weight if your movement is

45 WOD
AMRAP 6 Minutes
24/18 Calorie Ski
AMRAP in remaining time
8 Chest to Bar Pull Ups
8 Thrusters 115/75lbs
Target Score: 3+ Rounds of AMRAP
CTB: Should not exceed 2 sets.
Ski: If unavailable, Row 24/18 Calories
Thrusters: Should not exceed 2 sets.
:55 Cool Down
Thread the Needle
Seated Straddle