Thursday 9/11

Fitness-

A1. OHS x 3 x 4 sets @ 55x1 tempo

Rest 30 sec

A2. Snatch lift off x 5 x 4 sets

Rest 30 sec

B. 100 tuck ups

+

8 min AMRAP

21-15-9

Db snatch alt. arms (40/25#)

Burpees

Performance-

A. Power Snatch + Snatch Pull Under (2+2) x 5 sets 

B. Snatch Lift x 5 x 3 sets @ 80% max snatch 

C. 100 V - ups

+

8 min AMRAP

21-15-9

Hang snatch (95/65#)

Lateral bar hop burpees

Optional 9/11 Hero WOD 

(No strength if you decide to do this wod)

"The Don"

For Time

66 Deadlifts, 110 pounds

66 Box jump, 24 inch box

66 Kettlebell swings, 1.5 pood

66 Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters, 55 pounds

66 Wall ball shots, 20 pound ball

66 Burpees

66 Double Unders