Monday 10/1

A.
Deadlifts
5-4-4-3-3-2-1
80% of your 1RM

B.
AMRAP 16
8 Box Jumps
100m Run
6 DB Front Squats (50/30)
12 Deadlifts (185/135)

Masters
A.
Same

B.
AMRAP 16
8 Box Jumps
100m Run
6 DB Front Squats (40/20)
12 Deadlifts (95/65)

 

Friday 9/28

A.
Split Jerk
5×3
60% of your 1RM

B.
AMRAP 12
200m Row
10 Power Snatches (95/65)
10 Back Rack Walking Lunges (95/65)

Masters
A.
Same

B.
AMRAP 12
200m Row
10 Power Snatches (65/45)
10 Back Rack Walking Lunges (65/45)

Thursday 9/27

A.
Skill Work: Pistols

B.
4RFT
400m Row
10 Pistols
12 Push Jerks (135/95)
30sec Plank

Masters
A.
Same

B.
4RFT
300m Row
10 Pistols
12 Push Jerks (95/65)
30sec Plank

 

Wednesday 9/26

A.
Push Press
6×2
80% of your 1RM

B.
FOR TIME
10 Push Press (155/115)
100m Sprint
20 KB Swings (53/35)
100m Sprint
30 Power Cleans (155/115)
100m Sprint
40 Air Squats
100m Sprint

Masters
A.
Same

B.
FOR TIME
10 Push Press (95/65)
100m Sprint
20 KB Swings (35/26)
100m Sprint
30 Power Cleans
100m Sprint
40 Air Squats
100m Sprint