September 14

1. Power Snatch 10 reps 155/105 rest 90 sec x3

2. 3 rnds for time
    100 ft throw a sand bag over your head. Do this like a kb swing releasing the bag overhead.        Guys use the medium bag. Girls use the small one.
    20 hspu on thick 45 lbs plates. Put plates against the wall and hands must be in center of plates. Kipping is easier if you put your hand on the center part farthest from the wall.

3. 5 rnds for time
    2 rope climbs 15 ft
    4 dl 385/250

4.  50 regular push ups for time, rest 90 sec, 25 hand release push ups for time, rest 90 sec, 25 clapping push ups for time.

5. Prowler push 20 yards(60 feet) rest 90 sec x8. Make the sled heavy.