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Monday 9/10/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

10 min EMOM

Pull up warmup

Squat cleans work up in weight each round. 

Workout Warmup:

Front Squat:

5x5 at 75%

Workout:

AMRAP x 10 minutes
Ascending Ladder
3 power cleans, 115/75 RX+135/95
3  pull-ups, RX+C2B
6 power cleans
6 pull-ups
9
9
12
12….

RX++ if you do both RX+'s
 

Lift:

Monday (Session One)
A.
Every 90 seconds, for 7:30 (5 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch

*Sets 1-5 = 1 rep @ 65-70%
*Sets 6-10 = 1 rep @ 70-75%

C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat
*Sets 1-2 = 10 reps @ 55%
*Sets 3-4 = 10 reps @ 60%

D.
Two sets of:
Single Arm DB or KB Row x 8 reps
Glute Ham Raise x 7 reps
Rest 60 seconds

Skill:

5 rounds of:

15 GHD sit ups

10 kipping Ring Dips

Earlier Event: September 9
Sunday Funday 9/9/2018
Later Event: September 11
Tuesday 9/11/2018