9.19.16

Monday

Back Squats 3x6 *using same weight across*

3 RFT

400 meter run

10 C&J 135/95

Cash Out: 3x6 Strict Pull Ups

Tuesday

20 min AMRAP

15 DU

15 Box Jumps

15 Goblet Squats

then, 

3 giant sets

30 GHD or Situps

30 Hip Ext

30 sec hollow hold

Wed

Squat Conditioning

20 Back Squats 135/85

20 Back Squats 155/105

20 Back Squats 185/115

Press Conditioning

20 Push Press

20 Push Press

20 Push Press

Clean Conditioning

20 Hang Power Cleans

20 Hang Power Cleans

20 Power Cleans

Thursday

Mobility

Gymnastics/Barbell Work

Friday

21-15-9

Deadlifts

Kipping HSPU

rest 5 minutes

200 DU for time

rest 1 minute

100 DU for time



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