WOD / Tuesday, September 4

Mobility 
PVC Stretches 
Strength/Skill
EMOM x 4:00 of: 3 Snatch Balance; start @ 60% 1RM and build +
EMOM x 4:00 of: 2 Snatch Pulls; start @ 80% 1RM and build +
EMOM x 4:00 of: 1 Muscle Snatch from Power Position; start @ 60% and build +
8:00 to build to a heavy Squat Snatch 
Rest, then... AMRAP in 12:00 of: 
9 Wall Balls, 20lbs/14lbs
6 Overhead Squats, 95lbs/65lbs 
3 Chest-To-Bar Pull-ups or 3 Bar Muscle-ups 
Competitors 
1. Strength/Skill 
2. WOD 
115/75 & Bar Muscle-ups 
3. Aerobic 
Every 3:00 x 5 sets of: 
400m Run 
Max rep BBJO in the time remaining, 24”/20”
4. Gymnastics 
7-6-5-4-3-2-1 reps of: 
Strict C2B Pull-ups 
Deficit Strict HSPU (you choose Deficit)
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖CFLV Weightlifting
1. Behind the Neck Jerk
Work up to a 5RM then do 90% of 5RM for 5 Reps x 2 Sets
2. Belt Squats
10 Reps x 5 Sets
3A. Barbell Shrugs
10 Reps x 5 Sets
3B. Dumbbell Rows
10 Reps x 5 Sets

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Rocco Di Jerlando