Wednesday September 23 2020


A. Snatch Balance; Work to a 1rm, from a rack


30 Wall Balls; 20/14

- rest 30 seconds

15 Thrusters; 95/65

- rest 30 seconds

3 Front Squats HEAVY (from a rack)

- rest 3 min, x2 total sets


750m Row

21 Burpee Over Rower

15 Power Snatch; 135/95

- one set every 10:00, x4 total sets


Run 800m, x6 sets

- rest as needed between sets

-- the goal is for each set to get progressively faster, so start conservative!

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A. Clean and Jerk 60%x3+1 65%x3+1 70%x2+1 75%x2+1 80%x2+1 then, take 2-4 more sets for a 2+1RM B. Front Squat 70%x3 75%x3 80%x3 85%x3 then, take 2-4 more sets for a 3RM + 50 Calorie Row For Time - re

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A. Power Clean 70%x3 75%x3 80%x2 85%x2 then, 2-4 more sets for a 2RM B. Push Press 70%x5 75%x5 80%x3 85%x3 then, 2-4 more sets for a 3RM + EMOM x15 Min 1st; Dual Dumbell Thruster; 10 Reps, 50/35 per


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