9/18 - 9/24
Monday
Strength
Squat Cleans
5 reps @ 60%
3 reps @ 70%
3 reps @ 75%
2 reps @ 80%, 85%
1 rep @ 90%
WOD
10 minute EMOM
Alternate each minute between
Max Rep Double-unders
Max Rep Wall Balls(20/14)
Tuesday
Strength
Push Press
7 x 3 reps
WOD
10 minute EMOM
Alternate each minute between
Row 15/12 Calories
Max Rep Push-ups
Wednesday
3 Rounds For Time
Run 400 Meters
21 Kettlebell Swings (55/35)
15 Pull-ups
9 Box Jumps (30/24)
Thursday
Strength
Back Squat
5 x 3 reps
Front Squat
3 x 5 reps
Overhead Squats
5 x 3 reps
Friday
4 Rounds For Time
60 Double-unders
6 Clean & Jerks (135/95)
6 Ring Muscle-ups
Saturday
Partner WOD
20 minute AMRAP
Run 100 Meters
7 Hang Power Snatch (95/65)
12 Toes To Bar
One person working at a time
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