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Sep 12-Sep 17

MONDAY

A. Below the Knee Hang Cleanx3

6 Sets; 1 Set Every 2 Minutes: All sets @65-70% of max power clean


5 Pause Deadlifts - 2s pause pause below knee and 3-4s eccentric to floor Rest 3-4 Minutes

x5 sets


40/30 Calorie C2 Bike

30 Toes to Bar

300 Foot Farmers Carry

30 Box Jump Overs

300 Farmers Carry

30 Toes to Bar

40/30 Calorie C2 Bike


TUESDAY

5 rounds-NOT FOR TIME

300/200M Row

5-10 HSPU

5-10 CTB

*pick. rep count you can hit unbroken


4 Sets: 6-8 Close Grip Bench Press

rest 20sec

10-12 Dumbbell Bench Press

rest 2mins


5 Rounds:

10 Tall Kneeling Dumbbell Press

500/400m C2 Bike


2 Sets: Perform a Max Set on Each Movement:

Crush Grip Dumbbell Bicep Curl

rest 30 seconds

Dumbbell Crush Grip Tricep Extension

rest 2 minutes between sets


WEDNESDAY

6 Sets; 1 Set Every 2 Minutes: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

All sets between 50-65% of max snatch.


BACK SQUAT

x6x2 @60% of max back squat

x4x2 @65% of max back squat

rest 3-4 minutes


20 Minute AMRAP

Run 400m

10 Burpee Box jumps

10 Devils Press

20ft Handstand Walk (scale to bear crawl if needed)


Thursday

4 Sets; 1 Set Every 10 Minutes:

400m Run

1000/800m C2 Bike

500/400m Ski Erg


Friday

20 Dumbbell Gorilla Rows (R+L = 1)

20 Strict Toes to Rings or HKR

15 Dumbbell Gorilla Rows

15 Strict Toes to Rings or HKR

10 Dumbbell Gorilla Rows

10 Strict Toes to Rings or HKR


12 Min EMOM

Min 1: :30 Hollow Hold

Min 2: :30 Superman

Min 3: :30 Side Plank Left

Min 4: :30 Side Plank Righ


On a 3 minute clock for 5 sets

10/7 Cal Bike

10 Barbell Walking Lunges

Max MU/Pull Up/Dips until the 2 minute mark


Saturday

100 Thrusters

100 Burpees

1000 M Run

80 Box Jump Overs

80 Hang Power Clean

800M Run

60 Burpee Box get Overs

60 Power Snatch

600M Run


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