Deadlift
Every 2:00 for 10:00
8 TnG Deadlifts @ 60-65% of 1RM
—
“A Very Metal Birthday For Chelsea”
7 Rounds
1 Deadlift
2 Hang Power Cleans
3 Clean and Jerks

Load is 70% of 1 Rep Max Clean and Jerk

Snatch
10:00 EMOM
min 1: 3 Power Snatch
min 2: 2 Hang Squat Snatch + 2 Overhead Squats
Load: 70-75% of Power Snatch across

—
“Rev”
5 Rounds for Reps
3:00 AMRAP, 1:00 Rest
3 Burpee Pull Ups
6 V ups
9 Squat Jumps

“Wylie’s Wild World of Cardio”
Partner Workout
400m Run
100 single unders
1 Mile Echo Bike
800m Run
200 Single Unders
2 Mile Echo Bike
1 Mile Run
400 Single Unders
4 Mile Echo Bike
660m Zercher Slug Carry

1 Person working at a time (including runs). Break up reps, run and bike as needed.

Zercher Slug Carry must go together, one slug per team. Pass the slug as needed.

Box Squat
12:00 EMOM
Min 1-6: 5 Reps @ 60-65%
Min 7-12: 5 Reps @ 65-70%
20/16″ Box
—
“Office Space”
For Time
2-4-6-8-10 Bar over Burpee
5-4-3-2-1 Squat Cleans 185/135

“Michael Bolton”
For Time:
1500m Row
2:00 Rest
1000m Run
2:00 Rest
1500m Row
2:00 Rest
400m Run
2:00 Rest
1000m Row
2:00 Rest
400m Run

“TPS Report”
24:00 EMOM
min 1: 5 Muscle-Ups or 10 Chest 2 Bar/ Pull Ups
min 2: 15 Weighted Sit Up 50/35
min 3: 12 Deadlifts 225/155
min 4: Rest

10:00 EMOM
1 Paused Front Squat (2sec)
*Start @ 70% and increase to max for day

—
“Milton”
12:00 AMRAP
20 Alt DB Snatch 50/35#
20 Single arm DB Overhead Lunge 50/35
20 Wall Balls 20/14#

Happy Labor Day! 9am Class Only today!

“Case Of the Mondays”
Partner WOD
2 Rounds
50 Step Ups w/ Plate 45/35
100m Run w Plate
50 Plate Presses
100m Run w/ Plate
50 Plate Squats
100m Run w/ Plate
50 Plate Rows
100m Run w/ Plate

*alternate each rep (you go, I go). Run together
** I see no reason to put down the plate during work. “Fun” is mandatory!

16:00 AMRAP
Echo Bike Max Rep
vs
2 Rounds
10 Thruster 95/65
10 V Up

1 person on bike getting max cals while partner completes the 2 rounds before switching

Every 2:00 for 10:00
Snatch Complex
(Pause Power Snatch Below Knee + Hang Squat Snatch)
Set 1: 2+1 reps @ 65%
Set 2: 2+1 reps @ 65%
Set 3: 1+1 reps @ 70%
Set 4: 1+1 reps @ 75%
Set 5: 1+1 reps @ 75%
% are based off your 1rm Power Snatch
—
“Talladega Nights”
400m run
21 Power Snatches 95/65
400m Run
15 Power Snatches
400m Run
9 Power Snatches

Time Cap 12:00