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Monday (Sep 27th) STRENGTH: 4 Sets: 1 Snatch Balance + 1 OH Squat @75% of 1RM SNATCH

WORKOUT: 5 Rounds For Time: 25 Push-Ups 25 TTB *15:00 Time Cap


Tuesday (Sep 28th) STRENGTH: Deadlift -3 Reps @70% -3 Reps @80% -Max Reps @90% *Wendler program sets basing your percentages off 90% of 1RM and NOT 100%. **Rest as needed bt sets

WORKOUT: For Time w/Partner: 200/160 Cal Row 50 Double DB Lunge @50/35lbs 50 Power Cleans @185/125lbs 50 Double DB Lunge 200/160 Cal Row *35:00 Time Cap*


Wednesday (Sep 29th)

STRENGTH: Bench Press: -5 reps @75% -3 reps @85% -Max Reps @95% *Still following Wendler bench percentages so base these percentages off 90% of your max. **Rest as needed bt sets

WORKOUT: For Time: 400m Run 50 Pull-Ups 400m Run 35 Pull-Ups 400m Run 20 Pull-Ups *15 Air Squats every time you come off the pull-up bar.


Thursday (Sep 30th) SKILL: 3 Rounds For Quality: 0:30 HS Hold 0:20 L-Sit Hold 10 Romanian Deadlifts WORKOUT: For Time: 50 Sit-Ups 40 Cal Row

30 DB Snatches @50/35lbs 20 Deficit HSPUs (1x45/1x25lbs) *18:00 Cap

Friday (Oct 1st) WORKOUT: 5 Rounds For Time: 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead @185/135lbs

SKILL: 3 Rounds For Quality: 20 Assisted Pistols (10 each leg) 15 V-Ups 5 Tempo Push Ups (6 seconds down-6 seconds up each rep)

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