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Saturday 9/30/17

Warm-up: Coach's Choice Skill Work. Dub/ Pistols/ HSPU/ Muscle ups Teams of 2 150 Cal row 150 WallBall 100 Cal AB 100 Db Snatch 1 Block run 5o Renegade Row - Scale As needed

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Friday 9/29/17

Warm-up: 25 Cal Bike 25 Cal Row + Mobility + Empty Barbell Warm-up for clean Strength: 20 minutes Power Clean & Jerk Work to a peak, then drop to 80% for 3 more reps Conditioning: 4 Rounds 10 Shoulder to OverheadsĀ (95/65, 75/55) 10 KB Swings (55/35, 45/25) 10 Box Jumps (24/20, step-ups) 8 Minute Time Cap 5 min rest 2 LapsĀ around the Block AFAP

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Thursday 9/28/17

Warm-up: 2 rds 10 sit-up 10 Dbl Mtn climber 10 squat 10 Push-up 20 sec pistol hold on box (each leg) + Mobility Strength: 20 minutes 5 Sets 4 Front Squat @ 82.5% 10 Banded Tricep PressDown 10 Alt Bicep curl (per side) 5 rds 20 Cal row 15 Situp 10 TTB 2 Rope Climb  

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