Week of 10/7/19-10/13/19

Monday:
4 Sets:
– Overhead Squat x 5
*rest 2 minutes between sets*

+

AMRAP 12
– Run 2 Laps
– 15 Overhead Squats (95/65)
– 12 Strict Pullups

Tuesday:
4 Sets:
– DB Seated Arnold Press x 6
*rest 30 seconds*
– Handstand Hold x :40
*rest 60 seconds*

+

AMRAP 10
– 6 HSPU
– 12 Alt DB Snatch (50/35)
– 30 DUs

Wednesday:
4 Rounds:
– Run 3 Laps
– 12 DB Front Squats (50/35)
– 21 Box Jumps (24/20)
*rest 2 minutes*

Thursday:
0:00-7:00
– Accumulate 4 minutes holding a heavy deadlift
7:00-8:00
– Rest
8:00-15:00
– Max Distance Row
15:00-16:00
– Rest
16:00-24:00
– Find 3RM Hang Power Clean

Friday:
4 Sets:
– 15 Thrusters (95/65)
– 20 Hand Release Pushups
– 15 Toes to Bar
*rest 2 minutes*

Saturday:
Open Workout 20.1 (TBA)

Be there!

Sunday:
CLOSED

Enjoy Your Weekend!