2018-09-17

Mon
5min EMOM
2 Behind the Neck Push Jerk + 1 Snatch Balance
5min EMOM
1 High Hang Snatch + 1 Hang Snatch
5min EMOM
1 Snatch
**Rest 1min between EMOMs
——–
12min EMOM Alternate
5 Strict Handstand Pushup (even)
3 Muscle Up (odd)
**Make this harder than last week – add hspu and/or MU
——–
3 Rounds
Run 400, 30 Air Squat, 20 KB Swing

Tues
Every 2min for 14min
8 Target Burpees + 2 Front Sq (increasing)
——–
3 Rounds
30sec on/off for each movement
Thruster
Power Clean
Box Jump
Pullup
Calories
Rest 1min after each round

Wed
5min AMRAP
50 Wall Ball buy in
10 Deadlift, 10 burpees over the bar
Rest 5min
4min AMRAP
35 Wall Ball buy in
8 Deadlifts, 8 burpees over the bar
Rest 4min
3min AMRAP
20 Wall Ball buy in
6 deadlift, 6 burpees over the bar
————–
Every 2min for 10min
Run 200m + 5 Bench press (increasing)

Thurs
Every 90s for 12min
1 Power Clean, 1 hang clean, 1 front squat, 1 split jerk
————–
5 Rounds
12 Slam Ball
3 Muscle Up
15/10 Cals
Rest 1min after each round
————–
50 T2B for time

Fri
10min EMOM alternate
3 Back Squat (even)
3 Strict Pull up (odd); weighted if able
————–
w/ a partner
50 Cals
50 Clean
40 Cals
40 Alt DB Snatch
30 Cals
30 HSPU
20 Cals
20 Sled Push (D&B = 2)
10 Cals
10 Rope Climbs