3-7 Sept 2017

MONDAY

Strength/Skill

Every 2 minutes for 5 sets:
5 Hang Squat Snatch @ 70-75%

WOD

For time:
100 Double-Unders
100 Overhead Squats (45/33)
100 Walking Lunges
100 Double-Unders

TUESDAY

Strength/Skill

EMOM for 6 minutes:
3-6 Strict Pullups

WOD

Partner WOD
AMRAP in 18 minutes:
6 Rope Climbs
24 Bench Presses (115/73)
(split reps any way)
40yd Farmer Carry Relay (70/55)

WEDNESDAY

Strength/Skill

Row 500m for time

WOD

5 x 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds.

THURSDAY

Strength/Skill

Shoulder Press
80% x 3 x 5 sets

WOD

5 rounds for time:
12 DB Deadlifts
9 DB Hang Cleans
6 DB Shoulder to Overhead

Rx: 50/35

FRIDAY

Strength/Skill

Athlete Choice

WOD

AMRAP in 12 minutes:
3 Front Squats
3 Bar Muscle-Ups
6 Front Squats
3 Bar Muscle-Ups
9 Front Squats
3 Bar Muscle-Ups
12 Front Squats

-Scale to 6 chest to bar pullups