9.12.16

Monday

With a running clock

5 min to find a heavy Front Squat

5 min to find a heavy muscle snatch

5 min to find a heavy OHS

5 min to find a heavy snatch balance

5 min to find a heavy squat snatch

5 min to find a heavy front squat

Cash Out: DB/KB Rows 3x10

Tuesday 

Take 15 minutes to work up to a triple on Sumo Deadlifts

3 RFT

60 Double Unders

30 Cal Rower/Airdyne

15 Deadlifts 245/165

Wednesday

4 sets of 8 unbroken cleans (climbing in weight)

*Rest as needed*

2 RFT

20 Thrustes 95/65

20 Pull Ups

20 Wall Balls

200 meter run

Cash Out: Foam Roll

Thursday

Mobility Work for 15 minutes

Spend the rest of class working on gymnastics or barbell

*Only use light weight if you are working with barbells. Hardly any weight*

Friday

Ascending Ladder x 8minutes

3 Power Snatches/3 T2B

6 Power Snatches/6 T2B

add 3 reps each round

Rx 115/80

then,

6 sets of 4 Back Squats

(use same weight across)

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