The Week of: 09-16-19

Monday: 16-SEP-19

Conditioning

For time:

30 Hang Cleans (95/65#)

30 Thrusters

30 Hang Cleans

Rest 2 Minutes

20 Hang Cleans (135/95#)

20 Thrusters

20 Hang Cleans

Rest 2 Minutes

10 Hang Cleans (155/105#)

10 Thrusters

10 Hang Cleans

*22 minute cap (including rest)

Olympic

EMOM 8

1 Push Press + 2 Push Jerks (90% of Push Press)

Tuesday: 17-SEP-19

Conditioning

For time:

1k Row

50 BJO (24/20”)

50 Deadlifts (135/95#)

50 WBS (20/14#)

50 Push-ups

50 WBS

50 Deadlifts

50 BJO

1k Row

Rx+ = Dips for Push-ups / 185/135# for the Deadlifts

*class is cap

Wednesday: 18-SEP-19

Strength/Midline

Alt EMOM 15

Min 1: 3 Bench Press @ 95%

Min 2: ME Strict Pull-ups

Min 3: ME AbMat Sit-ups

Conditioning

AMRAP 15

10 Back Squats (185/135#)

10 Devil’s Press (50/35#)

*score is total reps completed

Thursday: 19-SEP-19

Olympic

Every 90” x5

2 Snatch (full) @ 85%

Conditioning

3 RFT:

800m Run

30 C2B Pull-ups

Rx+ = 20 BMUs

*20 minute cap

Friday: 20-SEP-19

Conditioning

3 RFT:

100 Double Unders

50 DB Snatch (50/35#)

*14 minute cap

Barbell Cycling

E2MOM x6

6 Squat Cleans @ 60-70%

*goal is to cycle these reps; not singles

Saturday: 21-SEP-19

Conditioning

With a partner; complete:

For time:

1000 Box Step Ups (20”) (50/35#)

Rx+ = solo mission

*class is cap