Friday, Sept. 5th - Monday, Sept. 8th
Friday
Strength: Snatch Grip Dead Lift 10x3 @ 80% of Snatch Max Weight
4 Rounds for Time:
400 Meter Run
40 Ab Mat Situps
30 Lunges - no weight
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Saturday
"Bulger"
10 Rounds for Time:
150 meter run
7 C2B Pullups
7 Front Squats 135/95#
7 HSPU's
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Sunday:
Amnesty - pick a workout you may have missed during the week or work on a skill
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Monday:
Buy-in: 3x10 Ring Pushups
15 minutes to establish a working Snatch weight - May not be a 1 rep max - (just a working weight)
OTMx10 minutes of-
2 Snatches @ 65% of previous working weight number
Sellout: 1 minute max rep - lateral plate jumps (must land on top of the plate each time)