Fri. 10/2/15
10min Warm Up Stretch Mobilize – 10min MU Practice – 4 Rounds 115/88 Tri. Turn 12 Dips 100m Row 8 STO 50 Singles 4 Thrusters BO: 25 DU (sub. 15 Burpees)
Th. 10/1/15
Front Squats 5×3 – For Time 10 Hang Squat Cleans 115/88 30 Butterfly Sit Ups 30 WBS 20/14 10 HC 20 BSU 20 WBS 10 HC 10 BSU 10 WBS BO: 15 C&J – no unbroken requirement Rx = Unbroken
Wed. 9/30/15
Arnold’s 4×12 T-A-T-A – 4 Rounds 7 Power Snatch 115/88 5 Box Jumps 30/24 3 Ring MU (sub1: BMU – Sub2: 9 Chins + 9 Dips)
Tues. 9/29/15
Bench heavy 3 1xME TO 20 @ 50-60% – 5min. Of rope climb practice – 12min. AMRAP 16 kbs 24/20 8 Burpees 2 KB Thrusters per arm 24/20
