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