The Week of: 09-17-18

Monday: 17-SEP-18

Olympic

7x 1 – Snatch Complex @ 75% of 1RM (+10#) (1 Snatch from Low Hang + 1 Snatch from Ground)

*rest 2 minutes

Conditioning

3 RFT:

40 Push-ups

2 Rope Climbs

20 HSPUs

2 Rope Climbs

*15 minute cap

Tuesday: 18-SEP-18

Gymnastics

The BMU (10-12 min)

Beginner: (0 BMU): 8x 2 Three-Position drill on box

Intermediate (1-3 BMU): 8x 2 Coach Assisted Hips-to-bar + turnovers

Advanced (4+ BMU): 8x 2 Banded hips-to-bar +turnovers

Conditioning

4 RFT:

75 Double Unders

20 Cluster WBS (20/14#)

*13 minute cap

Wednesday: 19-SEP-18

Strength

5x 3 – Pause FS @ 70% of 1RM (+15/10#)

*rest 2 minutes

Conditioning

With a partner; complete:

AMRAP 13

50/38 Calorie Row

14 RMU

20 Squat Snatches (165/115#)

*score is total reps completed

Thursday: 20-SEP-18

Olympic

7x 1 – C&J Complex @ 75% of 1RM (+10#)

(1 Low Hang C&J + 1 C&J from ground)

*rest 2 minutes

Conditioning

For time:

Row 500m

80 SA OH DB Lunges (50/35#)

Run 1 Mile

*class is cap

Friday: 21-SEP-18

Gymnastics

The Ring Dip

Beginner: 5x 20” support hold + 10 push-ups

Intermediate: Accumulate 35 Assisted Strict Ring Dips (band or feet on box)

Advanced: Accumulate 40 Strict Ring Dips For Quality

Conditioning

For time:

35 T2B

35 DB Cleans (50/35#)

*10 minute cap

Saturday: 22-SEP-18

Volume

Alt EMOM 18

4 SB Cleans + 4 SB Squats

10 Burpees*

Rest

*add 1 burpee per round

Conditioning

AMRAP 15

15 Box Jumps (24/20”)

10 BFB

5 STOH (155/105#)

*score is total reps completed