2017-09-02


Published September 4, 2017


Monday
1 clean and 1 front squat @80% on the min for 11min
11min amrap
11 cal row
11 burpees
11 dbl kb dl @70/53

Tuesday
5 rounds of
3 jerks @80%
2min recover row
5 rounds
200m run
10 pullups
10 push ups

Wednesday
10min row
3min rest
negative split

Thursday
1 high hang+low hang+floor snatch @80% on min for 11min
for time @ 30% BW
50 ohs
50 back rack lunges
50 toes to bar

Friday
5x5 push press @80% 1min rest between sets
20min emom
even 10 chest to bar
odd 10 hspu kip

Saturday
"Annie"
then hsw practice



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