WEEK OF 09.25.17

Day 1

TEAM SERIES
For time:
120 double-unders
120 chest-to-bar pull-ups
120 hang power snatches 95/63lb
120 double-unders

3 Sets
10 Back Extension
15 Sec L-Seat

Day 2

Paused Front Skwat
3×1 @75%
*Pause 5 Sec

Jerk from Split
1×5 @45, 1×5 @50, 1×3 @55%

Clean & Jerk
1×2 @78%
1×2 @83%
4×2@85%
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets

AMRAP10
6 Ring Muscle-ups
25 Wall Balls 20/14 to 10/9’

Day 3

For Time:
3000/2500 Row
40 Burpees
2000/1500 Row
20 Burpees
1000/750m Row
10 Burps

30 Min Time Cap

3 Sets:
10 GHD Sit-Up 5 sec temp
Max Effort Hanging Leg Raise

Day 4

3×1 OHS @60^
3×2 Snatch Balance @50%
*Both of Snatch 1RM

Snatch
1×3 @73%
1×2 @78%
6×1 @83%
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets

3RFT
3 Rope Climbs
20 Push-ups
30 Cal Bike

Day 5

Deadlift
2×3 @75%
1×3 @83%
5×1 @88%

Box Skwat
Work to Heavy Single
*1-2 Inch Below Parallel
Then 2×8 @75% of HS

Goodmorning
3×5 @Moderate
*WIDE Stance

Max Effort Handstand Push-up
then
4 Sets
1/2 ME Reps
*Bike 20 Cal B/T Sets

Day 6

TEAM SERIES
For time:
50 synchronized wall-ball shots
30 cleans, 135/95lb
50 synchronized wall-ball shots
20 cleans, 185/135lb.
50 synchronized wall-ball shots
10 cleans, 225/155lb.

12 Minute Cap

20/14lb to 10/9’ target
Must be at the bottom of the squat at the same time

@ 15 Minutes

5 Minutes to reach max weight hang clean.
Clean can be squat or power. The score is total weight between two athletes.

Day 7
BIke Option:
150/120 cal bike
100/80 cal bike
60/40 cal bike

/10 CTB