FRIDAY 09.28.2017

A. 3 Rounds for max reps: 60 seconds of Wall Balls 20/14 60 seconds of Power Snatch 95/65 60 seconds of Box Jump Overs 24/20 60 seconds of Pull-Ups 60 seconds of Rowing (for Cals) Rest 60 seconds

THURSDAY 09.28.2017

A. 4 Sets: Deadlift 5 reps Rest 2 minutes Strict HSPU Max Reps in 60 seconds Rest 2 minutes B. AMRAP 5: 10 Push Press 95/65 15 KB Swings 53/35 Rest 2 minutes, and then… AMRAP 5: 10 Toes to Bar 10 Box Jumps 24/20

WEDNESDAY 09.27.2017

A. Take 20 minutes to build to today’s 1-RM Clean & Jerk B. “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 3 Power Cleans 135/95 6 Push-Ups 9 Air Squats Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the …

TUESDAY 09.26.2017

A. 4 Sets: Back Squat 6 reps Rest 3 minutes between sets B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of: 10 Burpee Box Jump-Overs 24/20 10 Alternating Single-Arm KB Snatches 53/35

MONDAY 09.25.2017

A. 4 Sets: Shoulder Press 5 reps Rest 90 seconds Toes to Bar 8 reps (use this as a skill session and try to establish good rhythm) Rest 90 seconds B. “Fran” 21-15-9: Thrusters 95/65 Pull-Ups