21September2015 – Monday

A. Warm-up

B. Strength – 10min. EMOM
3 Squat Cleans @70%

C. WOD -“Don’t drop the Ball” 3rds for time:
200m med.ball carry (20,14)
20 Russian Twists w/ball
15 Wallballs
10 Medball sit-up throws to wall
*10 Burpee penalty every time you drop the ball

D. Extra – Snatch grip Sott’s Press: 4×5

22September2015 – Tuesday

A. Warm-up

B. Strength – Snatch Complex:
5 sets of- 1 Snatch DL + 1 Hang Squat Snatch + 1 Full Snatch

C. WOD – 10min. AMRAP:
10 SDLHP (115,75)
10 Bar facing burpees

D. Extra – 7x300m Run
*Rest 45sec. between each run

23September2015 – Wednesday

A.Warm-up

B. Strength – Back Rack Lunges:
4×3 each leg *Work to a heavy triple

C. WOD – 21-15-9
DL (185,125)
TTB

D. Extra – MU Progressions or Pullup strength work

24September2015 – Thursday

A. Warm-up

B. Strength – 15min. technique/ mobility work OR Ring Dips: 4×8

C. WOD – 10min. EMOM: :45 ON/ :15 OFF
Even- ME Cal. Row
Odd- ME DU’s

25September2015 – Friday

A. Warm-up

B. WOD – “Daniel”
50 Pullups
400m Run
21 Thrusters (95,65)
800m Run
21 Thrusters (95,65)
400m Run
50 Pullups

C. Extra – 50 Hip Extensions 50 GHD situps
*Split the reps and sets up however you want