Week of Sep 20, 2020

Monday

A1. Snatch Balance+OHS (1+2)-3 second hold in the holex3 A2. Ring Pull Upx2-3x3 sets A3. Bench prone straight arm DB extension x 10 x 3 sets AMRAP 3 3 Ground to Overhead (Can be C&J or Snatch)@135/95 6 Burpees over the bar 9 Air Squats Rest 1 Minx5

Tuesday

A. Front Squatx5x5@70% B. Barbell Back Rack Lunge-6/legx3 AMRAP 5 10 Pull-Ups (Ring Row) 10 Wall Ball  Rest 3 min AMRAP 5 10 Toes to Bar (HKR) 10 Jumping Lunges (Regular Lunge)

Wednesday

A. Deadliftx5x5@70%

B1. Arch Hold with PVCx30 Secx3

B2. GHD Reverse Hypersx15x3

1 MILE RUN BUY IN

15-12-9

Deadlift@225/155

HSPU

200 M RUN CASH OUT

Thursday

A. Power Clean-3 reps every 90 for 8 sets@70%

B. EMOM 10

Minute 1: :45 Jump Rope Work  

Minute 2: 3-5 Strict CTB, Strict PU or Neg. Drops

750 M Row

30 Power Cleans@155/105

30 Box Jumps@30/24

Friday A. Back Squatx5x5@70%

B1. 1 ARM DB Pressx5/armx3

B2. HS slow negative 10-20 secx3-5x3

10.8.6.4.2

Front Squat@135/95

T2B

*after each round do 20/10 Push Ups SATURDAY TBD

SUNDAY

18/15 Cal Bike

6 Burpee Box Get overs@48/40

Rest=work

x10