The Week of: 09-03-18

Monday: 03-SEP-18

Closed for Labor Day

Tuesday: 04-SEP-18

Olympic

7x 1 – Snatch Complex @ 75% of 1RM

(1 Snatch from Low Hang + 1 Snatch from Ground)

*rest 2 minutes

Conditioning

10 RFT:

200m Run

3 RMU/3 BMU/2 RC

*22 minute cap

Wednesday: 05-SEP-18

Strength

5x 3 – Pause FS (3”) @ 70% of 1RM

*rest 2 minutes

Conditioning

For time:

100 Double Unders

30 T2B

30 BJO (24/20”)

30 OHS (135/95#)

30 BJO

30 T2B

100 Double Unders

*15 minute cap

Thursday: 06-SEP-18

Part I:

2 RFTR:

AMRAP 5

6 HSPU

6 C2B Pull-ups

12 Lunges

*rest 2 min between rounds

Part 2:

With a partner; complete:

8x 400m Run

*you go, I go (4 each)

Friday: 07-SEP-18

Midline:

4 Supersets:

21 Sit-ups

18 Hollow Rocks

15 Toe Touches

12 Terminators

*rest as needed

Conditioning

Alt EMOM 30

15/12 Calorie Row

6 Bench Press (225/155#)

12/10 Calorie AB

18 WBS (20/14#)

Rest

Saturday: 08-SEP-18

Olympic

7x 1 – C&J Complex @ 75% of 1RM

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

*rest 2 minutes

Conditioning

“Mini Glen”

For time:

20 C&J (135/95#)

800m Run

5 Rope Climbs

800m Run

50 Burpees

*class is cap