2018-09-10

Mon
4min EMOM
1 Muscle Snatch + 2 Snatch Balance
4min EMOM
1 High Hang Power Snatch + 1 High Hang Squat Snatch
4min EMOM
2 Hang Squat Snatch + 2 Overhead Squat
————-
12min EMOM alternate
Even – 5 Strict HSPU
Odd – 3 Muscle Up
————-
12min AMRAP
2 Snatch
2 Bar-facing Burpees
2 Pull-up (c2B if able)
Increase each movement by 2 reps every round

Tues
Every 2min for 14 min
5 Tall Box Jumps + 3 Front Squat
———
5 Rounds
400m Run, 30 situps, 20 pushups, 10 Clean and Jerk
———-
4 Rounds
10s hollow hold + roll to arch + 10s arch hold + roll to hollow + 10 lemon squeezer crunch

Wed
0-10min
3 Rounds – 50 Double Under, 18/12 Cals Bike/Rower
10-20min – 21/15/9 Front Squat; Box Jumps
20-30min – 2 Rounds: 7 Bar Muscle Up, 7 Heavy Thruster
30-40min – 3 Rounds 75 ft sled push, 8 Ring Dips, 2 Wall Walks

Thurs
Every 90sec for 15 min
1 Clean Pull + 2 Hang Squat Clean + 3 Shoulder to Overhead (increasing)
————
10-8-6-4-2 Power Clean
12-15-18-21-24 Wall Ball
————
4 Rounds x 90sec
20/15 Cals + Max Effort T2B
Rest 90s between rounds

Fri
10min EMOM alternate
(Even) 5 Back Squat (increasing)
(Odd) 5 Strict Pullup (weighted as able)
—————
w/ a partner – complete a full round while partner rests
8 Rounds – 10 Handstand Pushup, 10 Calories, 10 alternating DB Snatch, 10 lunges w/ DB
6 Rounds – 400m Run, 15 Box Jump, 10 Shoulder to Overhead
4 Rounds – 50 Double Unders, 20 Slam Ball