Wednesday 9/14

A.
Thrusters

In 10min or less, build to heavy 2RM thruster

Then…

AMRAP 4 Min
Max Thrusters at @ 80% of 2 RM
**This is an all out sprint: 100% effort here

B.
4 rounds of:
10 supinated Bent over rows
Rest 30 seconds
10 SDLHP
Rest 30 seconds
10 skull crushers
Rest 30 seconds
10 I-Y-T’s
Rest 1-2 minutes

Masters
A.
Same

B.
Same

Tuesday 9/13

A.
Snatch

E2MOM for 12min: (building each set)

Set 1: 3 reps @ 60% of last weeks 1Rm
Set 2: 3 reps @ 70%
Set 3: 2 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90%
Set 6: 1 @ 90-95%

B.
Every 4 mins (for 6 rounds):
400m sprint
10 SHSPU

-Goal is to stay consistent with each set

Masters
A.
Same

B.
Every 4 mins (for 6 rounds):
200m run
3 Wall Walks

-Goal is to stay consistent with each set

Monday 9/12

A.
Back Squat

E3MOM for 15mins (5 sets):
5 Back Squats at 75-78% of 1RM

B.
Complete For Time:
25 box jumps (30/24)
30 heavy KBS (32/24)
25 box jumps
50m heavy kb lunges

Masters
A.
Same

B.
Complete For Time:
20 box jumps (30/24)
25 KBS (24/18)
20 box jumps
50m kb lunges