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Monday, September 15

Part A. 

Black: 

Snatch
Build to a Heavy Single in 15 minutes

Gold: 

Back Squat
Build to a Heavy Single in 15 minutes

WOD: 

Black: 

3 sets: 

4m AMRAP 
13 Box Jumps (24/20")
11 Push-Ups
9 Hang Squat Clean Thrusters (95/65)

Rest 2 min b/t sets
*pick up where you left off each set 

Gold: 

3 sets: 

4m AMRAP 
13 Box Step Ups (24/20")
11 Box Push-Ups 
9 DB Hang Squat Clean Thrusters (2x25/15)

Rest 2 min b/t sets
*pick up where you left off each set