2017-09-06


Published September 11, 2017


Monday
15min max Clean & Jerk
15 min max Deadlift
10min max cal row

Tuesday
20 min max stict press
then max weight pullup
20min
5 pushups
5 toes to bar
5 chin ups
400m run
2min rest

Wednesday
1 mile sled drag 2x45/1x45+2x10
1 mile farmer carry 62/53

Thursday
15min max snatch
15min max front squat
then "sally up, sally dow"
with 65/45 barbell

Friday
20min max 3 rep thruster
20min alt emom
odd, chest to bar work X# of reps
even, kip hspu work X# resp

Saturday
4rounds
500m row
10 ring dips
10 toes to bar
1min
extra time
butterfly tech



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