Thursday 9/19

A.
Single Arm DB OHS
4×10 (5 Each Arm) (50/30)
In between sets, complete a 45 second plank hold

B.
AMRAP 12
16 Single Arm DB Snatch (50/30)
14 Push-ups
12 Mountain Climbers (Each leg)
30 Double Unders

Masters
A.
Same

B.
AMRAP 12
16 Single Arm DB Snatch (30/15)
14 Push-ups
12 Mountain Climbers (Each leg)
30 seconds Double Under attempts

Wednesday 9/18

A.
Power Snatch
5×3 Building to a Heavy Set

B.
On a TABATA Clock (Working for 20 seconds, resting for 10):
Work until complete:
20 Power Snatch (95/65)
6 Wall Walks
20 Back Squats (95/65)
12 Pull-ups
20 Wall-Balls
50 Ab-Mat Situps

Masters
A.
Same

B.
On a TABATA Clock (Working for 20 seconds, resting for 10):
Work until complete:
15 Power Snatch (65/45)
4 Wall Walks
15 Back Squats (65/45)
10 Pull-ups
15 Wall-Balls
30 Ab-Mat Situps

Tuesday 9/17

A.
4 Sets of:
10 Curls
10 Dips

B.
FOR TIME
800m Run
10 Squat Cleans (95/65)
600m Run
10 Power Cleans (95/65)
400m Run
10 Hang Power Cleans (95/65)

Masters
A.
Same

B.
FOR TIME
600m Run
10 Squat Cleans (65/45)
400m Run
10 Power Cleans (65/45)
200m Run
10 Hang Power Cleans (65/45)