Wednesday, September 28th 2016

Push Press
8 @ 75%
8 @ 70%
10+ @ 65%

EMOTM 16
1. 12 Calorie row
2. 10 Burpee box jump overs
3. 12 TTB
4. Rest

Tuesday, September 27th 2016

Every 90 seconds for 8 rounds
Power Snatch + Hang Snatch + OHS
Do all sets between 70%-75% of snatch

Ladder 8
1 Strict HSPU
1 OHS (155/105)
2 Strict HSPU
2 OHS
3 Strict HSPU
3 OHS
Etc....

Monday, September 26th 2016

Back squat
8 @ 75%
8 @ 70%
10+ @ 65%

3RFT
50 Double unders
30 Medball toss sit ups (20/14)
10 Bar muscle ups

Friday, September 23rd 2016

Clean + Front Squat
Every 1:45
1 + 4
2 + 3
3 + 2
4 + 1
5 + 0
75% - 80% of clean max

21, 15, 9
Chest to bar pull ups
Ring Dips

Thursday, September 22nd 2016

Deadlift
5 X 6 @ 70%-75%

For time
30 KBS (53/35)
30 Pistols
30 Power Snatches (75/55)
30 Toes to Bars
30 Burpees
30 Thrusters (75/55)
15 minute time cap

Wednesday , September 21st 2016

Push Press
10 @ 70%
10 @ 65%
12+ @ 60%

AMRAP 3
3 Hang Power Cleans (205/135)
5 Box Jumps (24/20)
Rest 1 minute
AMRAP 4
6 Hang Power Cleans (185/125)
5 Box Jumps
Rest 1 minute
AMRAP 5
9 Hang Power Cleans (155/105)
5 Box Jumps

Tuesday, September 20th 2016

Every 90 seconds for 8 rounds
Snatch High Pull + Power Snatch + Snatch Balance
Do all sets at 70%-75% of Snatch

5RFT
60 Double Unders
15 Overhead Squats. (95/65)