8/31/2015 - 9/4/2015

Monday 8/31/2015

Fran
21-15-9
Thrusters (95/65)
Pull ups


Strength
Back Squat
75% of 90% 1RM x 5
85% of 90% 1RM x 3
95% of 90% 1RM x 1+


Tuesday 9/1/2015

Strength
Press
75% of 90% 1RM x 5
85% of 90% 1RM x 3
95% of 90% 1RM x 1+

METCON
7 Rounds for Time
10 Clean and Jerk (135/105)
10 Toes to bar


Wednesday 9/2/2015

Skill
3 x 10 L-Sit
5 min handstand walks/holds

METCON
AMRAP 7 min
15 wall ball (20/14)
100m medball run  (same medball used for wallball)

Rest 2 min

AMRAP 7 min
20 DU
10SU


Thursday 9/3/2015
Deadlift
75% of 90% 1RM x 5
85% of 90% 1RM x 3
95% of 90% 1RM x 1+

Chipper (20 min time cap)
800m run
30 OHS (95/65)
60 weighted Sit ups
90 DU
60 SDHP (95/65)
30 Box Jumps (24/20)


Friday 9/4/2015

Skill
KB Swings 3x15
**Partner up

Strength
Front Squat
75% of 90% 1RM x 5
85% of 90% 1RM x 3
95% of 90% 1RM x 1+

Metcon
For Time
20 Hang Power Snatch (95/65)
Run 1 mile
20 hang power snatch