Tuesday 09/19

Strength - Every 2:30 x 5 Sets

• 2 Power Snatch + 1 Sq. Snatch + 2 Overhead Squats

• Begin at about 60% of 1RM Snatch and build based off feel.

WOD- 8 RFT

• 12 Sit ups

• 6 Alt. DB Snatch (50/35)

• 2 Wall Walks

Monday 09/18

Long sleeve shirts are IN and ready for pick up starting this afternoon. See a coach to pick up your order. We are will waiting for the shorts/legging order to come in.

Strength- Every 2:00 x 5

• 5 Deadlifts

• Build based off feel, start about 65-70%

WOD- 3 RFT

• 100 DUs (150 singles)

• 25 Wallballs

• Rd 1: 30 Pull ups

• Rd 2: 20 C2B

• Rd 3: 10 BMU

Friday 09/15

Strength Day

Part 1 = Overhead Squat

• 3-3-3-2-2-2-1-1-1

• Every 90s , build to a heavy single or new 1RM

Part 2 = Snatch

• Every 90s x 10 Sets

• 2 Snatches

• Begin at about 65% of 1RM and build

Thursday 09/14

WOD- 3 RFT

• 500m Row

• 20 Alt. DB Snatch (50/35)

• 20 Burpee Box Jump Overs (24/20)

• 400m Run

Wednesday 09/13

Strength - Every 2:30

• 4 x 5 Front Squats

• @ 70% of 1RM

WOD- For Time

10-9-8-7-6-5-4-3-2-1

• C2B

• Clean & Jerks: weight change after two rounds are completed (135/95)(155/105)(185/135)(205/145)(225/155)