8.29.16

Monday

EMOM x 10 (Build in weight every minute)

1 Power Clean + 3 Front Squats + 1 Jerk

For Time:

800 meter run/30 Snatches 95/65

800 meter run/30 OHS

800 meter run/30 Thrusters

Tuesday

Deadlifts

*Build up to a 5 rep max*

For Time:

21 HPC/ 21Bar Over Burpees

15 HPC/15 Bar Over Burpees

9 HPC/ 9 Bar Over Burpees

Power Cleans 135/95

Wednesday

With a running clock

0:00 5 Back Squat or Front Squat

2:00 4 BS or FS

4:00 3 BS or FS

6:00 2 BS or FS

8:00 1 BS or FS

For Time:

1000 meter run

40 Pull Ups

30 Thrusters 75/55

20 GHD or regular sit ups

Thursday 

TBD

Friday 

"FGB"

3 rounds for max reps

1 min: Wall Balls

2 min: SDHP

3 min: Box Jumps

4 min: Push Press

5 min: Cal Row

Rest 1 minute

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