THURSDAY 09.21.2017

A. 3 Sets:
Barbell Alternating Reverse Lunges 8 reps each leg @ 20X1
Rest 2 minutes
Weighted Pull-Up 2-3 reps
Rest 2 minutes

B. 3 Rounds for time:
10 Thrusters 115/85
20 Pull-Ups
400m Run

WEDNESDAY 09.20.2017

A. Push Press
1×3 reps
2×2 reps
3×1 rep

Rest 2 minutes between sets

B. 3 Rounds for time:
10 Deadlifts 255/165
15 Ring Dips
30 Double Unders

TUESDAY 09.19.2017

A. Every 90 seconds, for 18 minutes (12 sets):
Hang Snatch 1 rep

Build as you go, but make sure the focus is on proper technique and mechanics as you build.

B. EMOM 10:
5 Burpee Box Jump-Overs 24/20
5 Toes to Bar

MONDAY 09.18.2017

A. 3 Sets:
Back Squat 8 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row 8 reps each arm @ 2111
Rest 90 seconds

B. 4 sets of 3 minute sprints of:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Squats

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

FRIDAY 09.15.2017

A In teams of 3, complete the following for time:
1200m Relay Row
120 Double-Unders
90 Power Cleans 115/75
60 Box Jump Overs
1200m Relay Run
120 Double-Unders
90 Power Cleans
60 Box Jump Overs
1200m Relay Row