The Week of: 09-25-17

Monday

Warm Up

3x

10 PVC Passthroughs

10 OHS

10 PVC Around the World

10 Left Leg Swing

10 Good Mornings

10 Right Leg Swing

Olympic

EMOM 10

Snatch Complex @ 70% (+15#)

(1 Power Snatch + 1 Hang Snatch)

Conditioning

CTL 6'

5 Burpees

40 Double Unders

10 Burpees

40 Double Unders

15…

-rest 3 minutes-

For time:

Back up the ladder (Repeat what you just did, for time)

*cap 6 minutes; clock is set to 15 minutes

Tuesday

Warm Up

Dynamic Activity + Shoulder

DROM

Gymnastics / Midline

1a) 4x ME SHSPU + ME KHSPU

*rest 60-90 seconds

1b) 4x 10 – Arch to Hollow

MB Tosses

*rest 60-90 seconds

Conditioning

“Fran in Reverse”

For time:

9-15- 21

Thrusters (95/65#)

Pull-ups

*10 minute cap

Wednesday

Warm Up

3x

250m Row

10 Banded Good Mornings

10 SLDL

Strength

E2MOM 10

3 Deadlifts @ 80% of 1RM

Conditioning

Team of 3; complete

AMRAP 15

Run 200m (pacer)

ME OHS (115/85#)

ME SB Cleans (100/50#)

*score is total OHS + Cleans

Thursday

Warm Up

Sandbag Races

Midline / Volume

1a) 5x 5 – BMU (or progressions)

*rest 60-90 seconds

1b) 4x 1’ – Paloff Hold

*rest 60-90 seconds

Conditioning

E2MOM until failure

10 HSPUs

10 BJO (24/20”)

10 T2B

*score is total reps completed

Friday

Warm Up

Dynamic Stretching + BB

Progressions

Olympic

E2MOM 12

Clean Complex @ 75% (+15#)

(1 Clean + 1 C&J)

Conditioning

For time:

Row 1k

5 C&J (245/165#) (full)

*10 minute cap

Saturday

Warm Up

2 “Chore Runs” + Dynamic Activity

Gymnastics / Volume

6x:

Run 100m

12 Ring Dips (or scale)

Conditioning

4 RFT:

65 Double Unders

20 DB Snatch (50/35#)

5 RMU