2019-09-30

MONDAY, SEPTEMBER 29TH
STRENGTH
*2 fail means go until you have two good reps left in the tank
Back Squat 3×2 Fail @ 75%
Shoulder Press 3×2 Fail @75%

CONDITIONING
7 Rounds for Time
7 Power cleans
7 Thrusters
7 Bar- Facing burpees
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TUESDAY, OCT 1
STRENGTH
Squat Clean and Jerk 4×3 @75%
3 Rounds
5 Strict Pull up
5 Strict Dip
10 R DB Row/ 10 L DB Row

CONDITIONING
12 Min AMRAP
5 HSPU
10 KB Swings
15 Box Jumps
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WEDNESDAY, OCT 2nd
STRENGTH
Power Snatch 4×3 @75%
Front Squat 3x2Fail

CONDITIONING
Run 800 Meters
5 Muscle Ups (scale 10 pull ups)
50 DU
4 MU (8 pull ups)
40 DU
3 MU (6 pull up)
30 DU
2 MU (4 Pull up)
20 DU
1 MU (2 Pull up)
10 DU
Run 800 Meters
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THURSDAY, OCT 3RD
0:00
3 Rounds
15 Push ups
50 ft HS Walk or 3 Walk Walks
15 ALT DB Clean and Jerk (From the floor) RL=2

12:00
Row 2k (can do before or after the AMRAP)
10 Min AMRAP
21 WB
15 Box Step-ups w/ Wall Ball
9 ALT DB Squat Snatch

38:00
3 Rounds
15 cal bike/row
25 Sit ups
2 Rope Climbs
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FRIDAY, OCT 4
STRENGTH
Work to a heavy Snatch 4×1
Work to a heavy CL&J 4×1

CONDITIONING
15.1
9 Min AMRAP
15 T2B
10 DL
5 Snatches
*Weight 115/75

9-15min
Establish a ME Clean and Jerk