9/23/16: Friday
Back Squat
20RM
For time:
50 x 50% of 20RM
then
4 Rounds for time:
15 Wall-balls
10 Chest to bar pull-ups
200m Run
9/22/16: Thursday: Oly Club 7:30pm
Every minute for 10 minutes:1 power snatch + 1 hang power snatch + 1 overhead squat
*record heaviest weight*
As many rounds as possible in 12 minutes:
Row for calories (15/12)
Box jumps x 12 (24#/20#)
Squat snatch x 6 (135#/95#)
9/21/16: Wednesday
Strict Press
5×5
For time:
18-16-14-12-10
Kettlebell swings (70/55)
Toes to bar
100m run
9/20/16: Tuesday: Oly Club 7:30pm
3 rounds
1 : 50 double unders
2 : max reps bench (135/95)
3 : 10 pendlay row (135/95)
4 : 1 legless rope climb + 1 rope climb
5 : max ring dips
6 : rest
