WOD for Sunday, Sep 17, 2023

(OTM 8
1. 8 hang muscle clean @30-40% 1rm
2. 10 push-ups)

5 rounds for time
12 hang power clean & jerk 50/35
8 bar over burpee
1min rest

Back squat
5 x 3 @80% 1RM

3 rounds for repetitions
1min walking lunges w/ db's 22.5's/15's
30s rest
1min double kb deadlift 24's/16's
30s rest
1min back extension
30s rest

10min AMRAP
20/15 cal row
20 wallball 20/14

10min AMRAP
75 double under / 150 single under
15 toes to bar

Shoulder press
4 x 8 @50-70%

For time
12 – 9 – 6 shoulder to overhead 80/55
perform 10 box jumps after each set

4 sets of
2 hang power snatch + 2 snatch balance + 2 overhead squat
@50-60% 1rm snatch

4 sets of
2 power snatch + 2 hang squat snatch
@50-70% 1rm snatch

(3 rounds
6 snatch grip deadlift @90% 1rm snatch
6 snatch grip btn pushpress @60% 1rm snatch
15 v-ups)

(3 rounds for quality (you go, I go)
20-30s handstand hold
10-20s l-sit hold
5-15s chin over bar hold)

20min AMRAP
20 cal ski
20 pull-up / jumping pull-up
20 cal ski
20 handstand push-up / box hspu
split reps