Sep 5-sep 10
Updated: Sep 9
Tuesday
A. back Squatx10x4-5 second descent on each rep. If you can increase 5 pounds from last week do it but we are also adding two reps so form and descent is more important
4 rounds
20 cal bike
20 box jump overs
10bar facing burpees
10clean and jerk@unbroken weight
Rest=work after each round
Wednesday
A. Build to a super perfect 3 position snatch
B. Snatch pullx3x3@100%
5 rounds
2 rope climbs
50 "hard" jump rope (crossovers, double unders...pick a challenging version)
2 bar pullovers-if you cannot do this movement do 2 difficult pulling (muscle up, ctb, strict pull ups)
50 easy jump rope
Play around with new skills today
Thursday
A. Push Pressx3x6@80% B. Bench Pressx3x6@80%
240 ft sled push
30 cals any machine
30 t2b
30 cals any machine
30 t2b
240 ft sled push
Friday
A. Build to a heavy clean+hang clean+jerk+jerk
B. Deadliftx3x6@80%
Amrap 12
2 rounds
12db deadlifts
9db hoc
6 db sto
Into
2 rounds
5 hspu
10single leg squats
15pullups
Teams of 2
Run 1 Mile
100 OHS
200 GHD
300 DU
100 kbs
200 Box Jump Overs