Strength
Every 2:30, 6 Sets
3-Position Squat Snatch
1-2) 60-65%
3-4) 65-70%
5-6) 70-75%
*Floor, Hang, High Hang
*Hold onto bar between reps

Conditioning
3 Rounds for Time:
50 Double Unders (FX: 35)
10 Power Snatch
50 Double Unders (FX: 35)
10 Overhead Squat
*(RX: 95/65) (FX: 75/55) (RX+: 115/80)
*10:00 Cap

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Conditioning
AMRAP 30
100m Run
6 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Strict Pull-Ups/Chin-Ups)
12 Hand Release Push-Ups (FX: Push-Ups)
15 Sit-Ups
*RX/RX+ Min: 10 Rounds

Cooldown
200m Walk
:30/:30 Pec Stretch w/ Rig
:30/:30 Lat Stretch w/ Rig
:30 Downdog to Seal Pose
:30/:30 Neck Stretch

Strength
Every 2:00, 8 Sets
1 Power Clean + 1 Split Jerk (↑, start at 40-50% of 1RM CJ)

Conditioning
For Time:
30 Clean and Jerks
*6:00 Cap
*RX: “Grace” (135/95) – Compare to 8/21/23
*FX: (95/65)
*RX+: “Heavy Grace” (185/125)

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The store will be live until October 9th. Order your gear before it’s too late!!

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Strength
Every 2:00, 6 Sets
30X-Tempo Back Squat
1-2) 5 @65, 70%
3-4) 3 @75, 80%
5-6) 1 @85-90%

Conditioning
EMOM 15
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)
3) AMRAP Calorie Bike
4) Rest
5) Rest
*Score is total Calories
*RX/RX+ Min: 50/35 Calories

Strength
Every 1:30, 5 Rounds
1) 4-6 Strict Handstand Push-Ups
2) 10-15 Inverted Rows
*HSPU: Abmat, Pike, Banded, Deficit

Conditioning
AMRAP 10
100m Run
10 Shoulder to Overhead (95/65) (FX: 75/55)
40 Double Unders (FX: 25)