Week 2/6: 2017.09.11 – 2017.09.16

MONDAY

2001-meter row or 2001-meter (1.25-mile) run*
11 box jumps (30" / 24")
11 thrusters (125 lb. / 85 lb.)
11 burpee chest-to-bar pull-ups
11 power cleans (175 lb. / 120 lb.)
11 handstand push-ups
11 kettlebell swings (2 pood / 1.5 pood; 70 lb. / 53 lb.)
11 toes-to-bars
11 deadlifts (170 lb. / 115 lb.)
11 push jerks (110 lb. / 75 lb)
2001-meter row or 2001-meter (1.25-mile) run*

* Athletes that begin with a row will finish with a run; athletes that begin with a run will finish with a row.

The workout memorializes the events that unfolded on September 11, 2001. The date and year are represented by the row and run (2001 meters), the 9 movements, and the 11 repetitions performed of each movement. The 125-pound thrusters represent the deaths that occurred at the Pentagon; the 175-pound power cleans represent Flight 175 which collided with the South Tower; the 170-pound deadlifts represent the combination of Flights 77 and 93; and the 110-pound push jerks represent the number of floors in each of the Twin Towers.

TUESDAY

Power snatch, 8 x 3 reps on the minute (70% of 1-rep max + 5 lb.)

As many rounds and reps as possible in 4 minutes of:
2 power cleans (165 lb. / 125 lb.)
4 toes-to-bars
6 burpees over barbell
Rest 1 minute, then repeat for 3 total cycles. Begin each cycle where you finished the previous cycle.

WEDNESDAY

4 sets of:
A1. Muscle-up progression, 1-5 reps; rest 20 seconds
A2. Back squat with 2-second pause, 8 reps; rest 90 seconds

6 rounds for time:
12 box jumps
12 wall ball shots
12 knees-to-elbows

THURSDAY

Push press, 6 x 6 reps (add 2-5 lb. from previous week)

15 minutes for quality:
100-meter farmer's carry
10 burpees
45 double-unders or 45 seconds of practice
60-second front plank

FRIDAY

Deficit deadlift, 5 x 4 reps (add 5-20 lb. from previous week)

For time:
30 handstand push-ups
90 alternating dumbbell snatches
30/30 pistol squats
Movements and reps may be partitioned in any way.

SATURDAY

Back-rack lunges, 3 x 8 reps per side (add 5 lb. from previous week)

"Eva"
5 rounds for time of:
800-meter run
30 kettlebell swings (70 lb. / 53 lb.)
30 pull-ups