2018-10-01

October 1, 2018 admin

Mon
Every 3min for 15min
8 Back Squat @ 65% + 5 Ring Dips

4 Rounds
10 DB Snatch
10 DB Push Press
10 Pull-ups
10 DB C&J
50 OH Walking lunge w/ DB

Tues
10min EMOM
2 Squat Snatch @ 70%

12min EMOM alternate
3+ Muscle Ups
5+ Handstand Pushups

25-20-15-10-5
Thruster
Burpees
**Use lightweight (bar only)

Wed
Every 90s for 5 Rounds
2 Clean & Jerk

75 Double Unders
15 Snatch
75 KB Swing
20 Box Jump Over
75 V-ups
10 Clean & Jerk
75 Double Under

Thurs
30min EMOM alternate
10 Overhead Squat
10 Cal Row
10 T2B
10 Burpees
Rest

Fri
Partner works while the other runs 200m
100 Wall Ball
75 Box Jump
50 Hang Power Cleans
25 Handstand Pushups
10 Muscle Ups