2021-09-07

Monday- Closed for Labor Day!

Tuesday

Back Squat

  3×10 @ 70%

6 min emom (alt)

  3 muscle ups/10 pull-ups

  10 dips

3 rounds

  50 double unders

  10 t2b

  10 hang power snatch

Rest 3:00

3 rounds

  50 double unders

  10 hspu

  10 p jerk

Wednesday

Clean Pull + Clean + FS + Jerk

  Work to a heavy for the day

Every 3:00 for 15:00

  10 pull-ups 

  10 air squats

  10 db hang power cleans 

  10 thrusters

Thursday

Split Jerk

  10×1 @ 80-85% (Perfect Reps)

20 min amrap

  20 alt db snatch

  20 wall balls

 20 empty barbell push press

  20 lunges 

Friday

Snatch Pull + Snatch + OHS

  Work to a heavy for the day

Partner WOD

  100 calories 

  50 c2b

  75 calories

  50 burpees

  50 calories

  50 goblet squats