2017-09-22


Published September 25, 2017


Monday
2 clean and jerks @ 75% 1min rest between sets x10
18 min emom
10 deadlifts @45%, even
10/8 cal row, odd

Tuesday
super set 1min rest between sets
5x4 strict press @75%
5x4 chin ups@75%
3 rounds
800m run
15 pull ups
15 burpees
15 wallballs@20/14

Wednesday
5 rounds
400m sled 3x45/2x45
1000m row

Thursday
3 snatches @75% 1 min rest x7
5x4 front squat @75%
for time
100 ohs @65/46
100 a.swings 44/30
100 situps

Friday
3 thrusters@75% 1min rest between sets x7
20min alt emom (increase from last week)
odd, chest to bar work X# of reps
even, kip hspu work X# resp

Saturday
5 rounds
200m loaded carry 45/25
8 chin ups
8 bar dips
2 min rest



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