September 2022

For Time60 DUs30 DB Power Cleans (50s/35s)48 DUs24 DB Power Cleans36 DUs18 DB Power Cleans24 DUs12 DB Power Cleans12 DUs6 DB Power Cleans

5 RFT15 Strict Ring Dips300m Run

5 min AMRAP12 T2B12 Squat Snatches (75/55) 2 min Rest 5 min AMRAP9 T2B9 Squat Snatches (95/65) 2 min Rest 5 min AMRAP6 T2B6 Squat Snatches (115/75)

Back Squat 5-5-5-5-5

For Time30 Hang Power Cleans (95/65)40 Deadlifts (95/65)500m/400m Row

Sumo Deadlift 3-3-3-3-3-3-3

5 RFT20 Box Jumps (24″/20″)16 Single KB Lunges (32kg/24kg)12 C2B Pull-ups *Athlete must step down from the top of the box each rep.

“Grace” 30 Clean and Jerks (135/95) For Time or “Isabel” 30 Snatches (135/95) For Time

5 Rounds for Reps:400m Run1 min Max Burpee + Push-up Burpee + Push-up = 1 rep

For Time12 Front Squats (155/105)24/17 Cal Row9 Front Squats18/13 Cal Row6 Front Squats12/8/ Cal Row9 Front Squats18/13 Cal Row12 Front Squats24/17 Cal Row