Friday 300916

Dumbbell Snatch 32.5kg 20 right, 20 left Run 600m 10 right , 10 left Run 400m 5 right, 5 left Run 200m

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Thursday 290916

Four Rounds Run 400m 25 Toe 2 Bar

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Wednesday 280916

Rest Day Mobility Skill:Clean & Jerk Catch up Day

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Tuesday 270916

30 Clean & Jerk 135lbs Run 400m 20 Clean & Jerk 185lbs Run 400m 10 Clean & Jerk 225lbs

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Monday 260916

Seven rounds for time of: 5 Handstand push-ups 5 Muscle-ups 10 Squats 75%BW(from Ground

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Sunday 250916

Deadlift bodyweight, 15 Pull-ups 20 Ring Dips 25

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Saturday 240916

Rest Day Mobility Skill: Snatch Catch up Day

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Friday 230916

For time: 30 Muscle-ups or 60 pull-ups and 60 dips

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Thursday 220916

Five rounds for time: Overhead squat 95 pounds, 15 reps Row 500 meters 25 Sit-ups

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Wednesday 210916

Wall-ball, 50 reps 30 Pull-ups Wall-ball, 30 reps 20 Pull-ups Wall-ball, 20 reps 15 Pull-ups

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