8.15.16

Monday

Part A

EMOMx12

(1st) 4 min: Power Snatch+Hang Squat Snatch+Snatch Balance

(2nd )4 min: Hang Squat Snatch

(3rd) 4 min: Squat Snatch

Part B

Squats 3x10

Part C

Running Jackie

1000 meter run

50 Thruster 45/35

30 Pull Ups

Tuesday

Part A

Sumo Deadlifts

5 sets x 2 reps

Part B

3 rounds

400 meter run

21 Burpees

*refer back to 7/19*

Part C

3x20 weighted sit ups

3x6 Bulgarian Split Squats

Wednesday

With a running clock

(Min 0:00-9:00) Every 90 sec for 6 rounds 

2 squat snatches @ 80%

rest 4 minutes

(Min 13:00-22:00) Every 90 sec for 6 rounds 

2 squat clean and jerks @ 80%

rest 4 minutes

75 OHS for time 95/65

Thursday

Work on a goat 

With a 2 or 4 person team MM/FF

70-50-30

T2B

Box Jumps

Scaled can step up

*1 burpee bar touch = 1 T2B

Friday

3x8 Front Squats

3x8 Bench Press

EMOMx12

odd: 50 doubles

even: 50' Handstand Walk

*Work on feet leaving ground for the minute if you cant walk on hands*

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