Tuesday 9/27

A.
Snatch:
E2MOM for 12min:
1 hang snatch + 1 full snatches @ 70-75% (depending on proficiency)

Then…

3×3 Snatch Pulls @ 100-105%

B.
7Min AMRAP:
7 Deadlift (115/85)
7 Power snatches (115/85)
7 HSPU

Wait till the 10 (so three minute rest)

800m sprint for time

Masters
A.
Same

B.
7Min AMRAP:
7 Deadlift (65/45)
7 Power Snatches (65/45)
7 HSPU – modified on the box

Wait till the 10 (so three minute rest)

Then…

400m jog

Monday 9/26

A.
Back squat
Every THREE minutes on the minute:

5 reps at 80-83% of 1RM (from last week)

B.
For time:
27-21-15-9
Clean and Jerk (115/85)
Push-ups

Masters
A.
Same

B.
For time:
21-15-9-6
Clean and Jerk (95/65)
Push-ups