9.6.16

Monday

"Get out and enjoy labor day"

Tuesday

Work up to a heavy complex of:

1 Power Snatch + 1 Squat Snatch

"Chief"

5 Rounds

3 min amrap

3 Power Cleans 135/95

6 Push Ups

9 Squats

(rest 1 minute between rounds)

Wednesday

Complete 5 sets of the following

Option 1: 5 strict pull ups + 5 bar mu

Option 2: 5 kipping pull ups + 5 kipping c2b

then, 

4 Rounds

500 meter row

400 meter run

30 ghd sit ups

Thursday

15 minutes to find a 1 rep max snatch

15 minutes to find a 1 rep max C&J

EMOM x 10

5 Front Squats for max load

10 HSPU

Friday

1 rep max Back Squat

then, 

1 Round for Time:

30 Power Cleans 215/135

30 Burpee Over Bar

30 Cal Row

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