Friday, September 9th

A) Deadlift 5 x 2 building to 90-95% of 1RM

B) 7 rounds for time
5 Snatches (115/80)
10 Push-ups
10 Front Rack Reverse Lunges (115/80, 5 each leg alternating)

16 minute time-cap

Thursday, September 8th

A1) Pull-up/Weighted Pull-up 4 x 5 @ 21X1 tempo
A2) Strict OH Press 4 x 5 (or strict HSPU) @ 21X1 tempo

B) For time
800m Run
then 21-15-9
Box Jumps (30/24″”)
KB Swing (70/53#)
then
800m Run

Wednesday, September 7th

A) 15 minutes build to heavy 3 rep touch and go Clean and Press/Jerk

B) 2 rounds
90 sec. Power Cleans (135/95)
rest 90 sec.
90 sec. Burpees
rest 90 sec.
90 sec. Wallballs
rest 90 sec.
For total reps (log total reps, note reps for each station each round)

Tuesday, September 6th

A) Front Squat 5,5,3,3,3 start about 75% of 3RM and build close to 100% @20X1 tempo

B) 15 minute AMRAP
200m Run
9 UB Thrusters (95/65)
9 UB Toe to Bar
30 Double Unders/60 SUs

UB = Unbroken

Saturday, September 3rd

A1) SL RDL 4 x 6 each
A2) Strict Toe to Bar 4 x 5-10

B) In Pairs
20 Snatches (135/95)
40 Reverse Lunges (135/95)
80 Box Jump Overs
40 Reverse Lunges
20 Snatches

Friday, September 2nd

A) Split Jerk 4 x 2

B) 4 sets of
3 Front Squat + 1 Split Jerk

C) 7 minutes Ascending Reps
3,6,9,12,15,18 etc
Overhead Squats (95/65)
Burpee Bar Hops
score is total # of reps