Monday September 11th 2017

A. Squat Clean & Split Jerk, 1 reps every 2 min @ 85%RMish x 6 successful lifts
B. Halting Clean DL . Clean Pull, 1.1 @ 95-100%RM of squat clean, 1.1 every 1m50 x 6 sets -- reset b/t reps 
C. 4 sets
Alt Reverse Barbell Lunges, 8 reps/leg
rest 1 min 
Single Arm Ring Rows, 12 reps/arm 
rest 1 min 

Saturday September 9th 2017

4 sets:
400m Run @ 85% effort
rest :45
L-arm UB Front Rack Carry 50m
R-arm UB Front Rack Carry 50m
rest :45
+
rest additional 10 min
+
30 min EMOM:
1st min: Power Clean &  Push Jerk Singles, 1.1.1.1.1 @ 135lb/95lb (increase up or down if needed)
2nd min: Row :40 @ 70% effort
3rd min: 8-12 kipping hspu
4th min: Power Snatch Singles, 1.1.1.1.1 @ same weight as power clean & Jerk weight
5th min: Bike :40 @ 70% effort
6th min: 4-6 UB Bar Muscle ups

Friday September 8th 2017

A. Front Squat, 6-4-2-6-4-2 rest 2-3 min (2nd wave heavier than first. make first 6 just lighter than your set of 6 last week)
B. 3 sets:
Cluster Pendlay Row, 1.1.1.1
rest :20
3-4 Wtd Pronated Pullups
rest 1m45
C. 3 sets:
3 Strict Press
rest :20
3 deficit Strict HSPU
rest 1m45
D. 3 sets:
Single arm rotating Dbell press (Arnold), 10 reps/arm
rest :60
Dbell Arc Row 12 reps/arm @ 3010
rest :60
OH Walking Lunges w/ 45/25 plate, 10 reps/leg
rest :60
*for B AND C use all tough and same weights*

Wednesday September 6th 2017

A. Overhead Squat @ 20X1, 3 reps x 4 sets rest 1m50 b/t sets (mod challenging weight or better)
B. Snatch High Pull . Paused Mid Hang Squat Snatch . Above Knee Hang Squat Snatch, 1.1.1 reps  start @ 50%RM and increase every other set by 5-10lb per set x 7 sets rest 1m20
C. 3 sets:
Airbike :50 @ 70% effort
8-10 UB OH Squats @ 115lb/75lb (scale if needed)
rest 1min
Row :50 @ 70% effort
10 Hang Power Clean @ Same weight
rest 1 min

Tuesday September 5th 2017

A. Pause Push Jerk . Pause Split Jerk, 1.1 reps @ 40-50%RMish x 5 sets rest 1m30 (full :02 pause in catch of each movement)
B. 5 Push Press every other minute x 5 sets (mod challenging weight) 
C. 5 sets @ 90% effort:
10 Calorie Row 
15 Box jumps @ 24"/20"
5 Ring Muscle ups 
15 KB Swings @ 32kg/24kg 
10 Burpees 
rest = work 

Monday September 4th 2017

A. Squat Clean & Split Jerk Cluster, 1.1-- successful set above @ or above 80-82.5%RM x 7 sets rest :10/rest 2 min
B. Clean Pull . Low Hang Clean Pull @ 85-90%RM of Squat Clean or above, 1.2 x 5 sets rest :90 -- do not drop weight b/t reps
C. EMOM x 15 min:
1st min: Jumping Alt Split Squats @ 10X0 w. light barbell on back, 10/10
2nd min: Mixed Grip Strict Pullups, 4-5 reps per grip
3rd min: rest

Saturday September 2nd 2017

5 sets @ 85% effort:
400m
rest :90 bt sets
+
rest additional 10 min
+
30 min EMOM:
1st min: Mod heavy Power Snatch, 1.1.1.1 (drop each rep from overhead)
2nd min: 3-4 Burpee Bar Muscle up
3rd min: 5 HIGH box jumps
4th min: 50 Double Unders
5th min: 12/9 Cals on rower
6th min: 10/8 Cals on Airbike