Week of September 27, 2020

Monday

A. Power Cleanx3 reps EMOM 8@73%

B1. Tempo pull ups x 2-5 x 3 **3 sec up 3 sec hold at highest point of pull, 3 sec lowering each rep

B2. Strict KTE SLOW TEMPO with 10 sec hold at topx3-5 x 3

+

12 min AMRAP

5 Pull Ups (CTB if you have them)

100 M Run

5 T2B (If you are close to T2B, try them!!)

100 M Run

5 Hang Power Clean@115/75

100 M Run

Tuesday

A. Hang Snatchx2x5@65-75%

B. Front Squatx5x4@73%

+

12 OHS@115/75 (Front or goblet squats)

10 Burpees over bar

5 Power Snatch

Rest 1 minutex5

Wednesday

A1. Power Jerk+ Jerk (2+1)x5@65-70%

A2. Partner Handstand Holdsx30-45 sec.x3 (If unable to get inverted, OH Plate Hold)

+

25 min AMRAP FREE FLOW

250 M Ski

150 FT Sled Push

14 DBALL to shoulder

250 M Row

Thursday

A. Deadlift-5x4@73%

B1. Single leg V-ups x 15/leg alternating

B2. Opposing limb arch raises x 15/side

B3. Tuck or L Sitx10 sec.

+

7 min AMRAP

25 KBS

15 Box Jumps 30/24

Rest 3 min

5 min AMRAP

10 Power Cleans@155/105

20 Lateral jumps over bar

Rest 2 min

3 min AMRAP

Burpee Box Jumps

Friday

A. Back Squatx5x4@73%

B. Push Pressx5x4@73%

+

10-9-8-7-6-5-4-3-2-1

Shoulder to Overhead 135/95

Pull-up

Wall Ballx2

Saturday

TBD


Sunday

EMOM 16

Minute 1-200/150M Row

Minute 2-10 Empty Bar Thrusters

*DONT GO OVER 45 sec work


Rest 5 min


EMOM 16

Minute 1-10/7 Cal Bike

Minute 2-20 Tuck or V ups

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