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Tuesday 9/26/17

Warm-up: 5 min run/row/AB + Mobility Strength: 20 Minutes Power Snatch Work to a peak, then drop to 85% for 3 reps Conditioning: Every 3 min for 18 minute 200m run 15 Russian Kb Swing (70/44) 25 Double Under (100 singles)

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Monday 9/25/17

Warm-up: 2 rds 15 Cal Row 15 kb swing 15 goblet squat 10 Scap Pull-up 5 Jefferson Curls + Mobility Strength: 5 sets 4 Back Squat @82.5% 2 Broad Jumps 10 Prone Db Row (straddle bench across 2 boxes) Conditioning 3 rds 15 Thrusters (95/65) 15 Burpees

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Saturday 9/23/17

Warm-up: Coach's Choice Skill Work 10 minutes to Work on Weakness Pull-ups/ Dubs/ HSPU/ Muscle Ups Teams of 2 For Time 1 Block Run 30 C&J (135/95) 1 Block Run 150 WallBall 1 Block Run 100 Burpee 1 Block Run 1 Works/ 1 rest/ both run

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