Week of 9/9/19-9/15/19

Monday:
EMOM 10:
– 1 Hang Power Snatch + 1 Hang Squat Snatch

+

5 Rounds For Time:
– 7 Hang Squat Snatch (115/75)
– 12 Burpees Over the Bar
*12 minute cap*

Tuesday:
Every 6 Minutes x 30 Minutes (5 sets):
– 400m Run
then
21-18-15-12-9
– Barbell Thrusters (increase weight)
– Pullups

Wednesday:
Partner WOD
– 2 Laps Farmer’s Carry
then
Follow The Leader
9 Rounds:
– 11 American KBS (70/53)
– 11 DB Power Cleans (50/35)
– 11 Burpees
then
– 2 Laps Farmer’s Carry

Thursday:
4 Sets:
– KB Windmill x 8 reps/side
*rest 30 seconds*
– Banded Pallof Press x 10 reps/side
*rest 60 seconds*

+

For Time:
– Row 1500m/1200m
– 50 Box Jump Overs (24/20)
– 30 Toes to Bar

Friday:
4 Sets:
– Back Squat x 6 reps @ 30X0
*rest 2 minutes*

+

For Time:
1-2-3-4-5-6-7-8-9-10
– DB Front Squats (50/35)
*30 DUs after each set*

Saturday:
Every 6 Minutes x 24 Minutes (4 sets):
-12/9 Cal Echo Bike
– 8 HSPU
– 12 Push Jerks (115/75)
– Run 2 Laps

Sunday:
CLOSED

Enjoy Your Weekend!