Thursday September 21st

Warm Up: row 500m, 30 KBS, row 500m
A. Power Snatch – 7×1 @ 90+%
B. 3 rounds: AMRAP 3 minutes – climb the ladder
3 DB snatch, 35/50lbs
6 HSPU
6 DB snatch
6 HSPU
9 DB snatch
6 HSPU
12 DB snatch
Etc.
Rest 2mins
Start over each AMRAP. This should be fast with very little transition time.

Tuesday September 19th

Warm Up: 3 rounds: :30 goblet squat hold, row 250m, 10 kipping ring dips
A. EMOM x 6 – 3 squat cleans + split jerk @ 70%
B. For time:
Row 32/40 calories
20 back squat, 135/205lbs
row 24/30 calories
15 back squats
16/20 calories
10 back squats
Bar comes from the floor.

Saturday September 16th

A. 3 rounds
20 pistols, alt
20 thrusters, 65/95lbs
Run 800m
Rest 3:00
B. 6 rounds
50’ single arm overhead walking lunge steps
Rest as needed, you choose the weight
50’ is 14-16 steps. It should take a bit of focus to complete each interval. Go big on the weight.