Saturday, September 15

Alternating OTM x 12 (3 Rounds): Minute 1 – 150 Meter Run (building in speed over the rounds) Minute 2 – :45s Mobility Minute 3 – 1 Round of "Strict Cindy" (5 Pull-Ups, 10 Pushups, 15 Air Squats) Minute 4 – Two parts of the Barbell WU Mobility: Round 1 – Spiderman and Reach Round 2 – Alternating Samson Round 3 – Walkouts Barbell Warmup: Round 1 – 5 Good Mornings, 5 Pausing Back Squats Round 2 – 5 Elbow Rotations, 5 Strict Presses Round 3 – 5 Stiff-Legged Deadlifts + 5 Front Squats

“Adderall” (AMRAP - Reps)

0:00 – 10:00 1 Mile Run Max Clean & Jerks (135/95) in time remaining 10:00 – 13:00 Rest 13:00 – 20:00 800 Meter Run Max Power Snatch (115/80) in time remaining 20:00 – 23:00 Rest 23:00 – 27:00 400 Meter Run Max Thrusters (95/65) in time remaining

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