091014-091418
Monday 091018
EMOM X 10
3 Back Squats
MetCon
3 rounds for time of 25 dumbbell push jerks 50 double-unders 25 weighted step-ups 50 double-unders
Tuesday 091118
With a Running Clock
EMOM X 5
5 Strict Press
2 Min Transition
EMOM X 10
Min 0-5 : 4 Cleans and 4 Jerks
Min 6-10 : 2 Cleans and 2 Jerks
5 Min Transition
EMOM X 8
Min 1-16 DB Snatch (50/35)
Min 2- ME Burpees
Min 3-14 DB Snatch (50/35)
Min 4- ME Burpees
Min 5-12 DB Snatch (50/35)
Min 6- ME Burpees
Min 7-10 DB Snatch (50/35)
Min 8- ME Burpees
Wednesday 091218
AMRAP 20: 2 muscle-ups 4 handstand push-ups 8 kettlebell swings (53/35)
Thursday 091318
EMOM X 12
Min 0-6 : 4 Cleans and 4 Jerks
Min 7-12 : 2 Cleans and 2 Jerks
MetCon
21 squat snatches 42 push-ups 15 squat snatches 30 push-ups 9 squat snatches 18 push-ups
(75/55)
Friday 091418
3 rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots 1 minute of deadlifts 1 minute of med-ball sit-ups 1 minute of hang power cleans Rest 1 minute
(115/75) and (20/14)
