Friday, September 30th 2016

Clean + Front Squat
Every 1:30 do:
1 + 4
2 + 3
3 + 2
4 + 1
5 + 0
75% - 80% of clean max

For time:
20 - 15 - 10 - 5
Push Press (135/95)
Bar facing burpees

Thursday, September 29th 2016

Deadlift
5 X 7 @ 70%-75%

10 RFT
10 Wallballs
100m Sprint

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