091420-091820

Monday 091420 SKILL WORK/ EXTENDED WARM UP EMOM x 12 MINUTES MIN 1 - Building to Heavy 5-Rep Deadlift* MIN 2 - 20 Hollow Rocks *Start moderate and build each round. Goal is to end very close or slightly above workout weight. (Score is Weight) WORKOUT FOR TIME 10-8-6 Deadlifts (315/205)|(225/155) 10-20-30 Burpee to Target* *Ideally 6" Above Standing Reach (Score is Time) Tuesday 091520 Workout WORKOUT FOR TIME* 21-18-15-12 Hang Clean and Jerks (115/75)|(75/55) Pull-Ups *200m Run After Each Full Set. (Score is Time) OPTIONAL FINISHER 3 SETS Max Chin-Ups* Into... Max Bar Dead Hang -Rest 2:00 b/t Sets- *End set without coming off the bar and work immediately into the Max Bar Hang (No Measure) Wednesday 091620 WORKOUT EMOM x 24 MINUTES Min 1 - 250/200m Row Min 2 - :50 Ring Dip or Bench Dip Min 3 - :50 Burpee Box Climb Over (30/24)* *Both feet need to come to the top of the box before getting to the opposite side (No Measure) COOL DOWN FOR RECOVERY 1:00 Doorway Stretch (R) 1:00 Doorway Stretch (L) 1:00 Down Dog 1:00 Seal Pose (No Measure) Thursday 091720 STRENGTH

4 SETS

7 Bench Press

10/10 SA DB Supported Row

-Rest as Needed b/t Sets-

WORKOUT

10 SETS

5 Toes to Bar

7 Slam Balls (30/20)|(20/10)

9 DB Push Press (50/35)|(35/20)

-:30 Rest b/t Sets- Friday 091820 STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch (Score is Weight) WORKOUT AMRAP x 10 MINUTES 6 Power Snatch (135/95)|(95/65) 6 Bar Muscle-Ups (Score is Rounds + Reps)