Mon 9/22

A. 1 push jerk + 1 split jerk, 5x1, 2:00 rest between sets

+

AMRAP in 6:00

8 hang power snatches (65/95)

12 alternating pistol squats

100 meter run

+

3:00 rest

+

AMRAP in 6:00

8 squat cleans

10 CTB pull ups (65/95)

250 meter row

Fri 9/19

A. Max out Friday

+

For time:

400 meter run

30 sit ups

20 HR push ups

10 burpee pull ups

20 HR push ups

30 sit ups

400 meter run

Thurs 9/18

A. 5:00 double under or pistol squat practice

B. Power snatch clusters, 6x1.1, rest :10 seconds between singles, rest 2:00 between sets

+

5 sets against a :60 running clock:

10 KB swings

max thrusters in remaining time

:60 rest between sets

Wed 9/17

A. Squat snatch, 10x1 @ moderate loads, begin a set every :60

+

4 sets for even times:

10 power cleans (85/125)

10 shoulder to overhead

10 bar facing burpees

2:00 rest between rounds

+

400 meter run cool down

Tues 9/16

A. Power clean, build to a TNG 2RM in 12:00

+

EMOM for 8:00

evens- 2 muscle ups or 8 ring dips

odds- 10 wall balls

+

4:00 rest

+

EMOME for 8:00

evens- 100 meter run

odds- 10 front rack weighted lunge steps