Tuesday 9/6

A.
Snatch:
In 15 mins or less build to a “perfect” 1RM Snatch.

Then…
3×3 Snatch @ 70% of 1RM

B.
EMOM for 10 mins:
Minute 1: 20 WBS
Minute 2: 30 DUS

Masters
A.
Same

B.
EMOM for 10 mins:
Minute 1: 15 WBS
Minute 2: 50 Single Unders

Friday 9/2

A.
2 Laps around the 400m
Alternating jogging/sprinting the straight aways
(Total 800m)

B.
Death by Back Squat:
EMOM
4 Back Squats (60%)
8 Back Squats
12 Back Squats
16 Back Squats
.
.
.
Until you bust, Then, Go back down the latter
.
.
.
16 Back Squats
12 Back Squats
8 Back Squats
4 Back Squat

Masters
A.
Same

B.
Same

Thursday 9/1

A.
Overhead Squat
5-5-4-3-2-2

B.
With a Partner, 1 Partner working at a time:
60 Bear Complex

(1 Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press)

Masters
A.
Same

B.
With a Partner, 1 Partner working at a time:
40 Bear Complex

(1 Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press)