5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
then…
Register for Barbells & Handlebars
then…
Not for time but move through it with a steady pace:
10-8-6-4-2 reps of
– Power clean @ 70% of 1RM
– Box jump (36/28″), jump up then step down
Drop Snatch
3-3-3-3
then…
4 rounds for total reps of:
2 minutes ME KB Swings @ 24/16kg
-1 minute rest
1 minute ME Wall Walks
-1 minute rest
Shoulder / hip mobility
then…
Build up to a heavy Squat Clean Thruster in 4-5 attempts
this is a warm up for…
“Fran”
21-15-9
– Thrusters (95/65)
– Pull-ups
15 min to work on something you SUCK at.
then…
4 rounds for time:
20-Weighted Step-ups AHAP 24/ 20″
10-Burpee Box Jump 24/ 20″
20-Hollow Rocks (back and Forth is 1 rep)
Double under practice or build to a maximum unbroken set for 7 min
then…
“Cindy”
Complete as many rounds in 20 minutes as you can of:
– 5 Pull-ups
– 10 Push-ups
– 15 Squats
*Compare to 10/13/11
10X1 Power Snatch – heavy but not maximal, rest 60 sec.
then…
1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec.
1b) 3XME HSPUs – rest 45 sec.
1c) 3×25 Weighted Sit-Ups (20/12) – rest 45sec.
then…
20 TGUP – Heaviest load possible
5×1 1-Power Clean + 1-Hang Squat Clean + 1 Push Jerk – rest 90 sec (heavier than last time)
then…
For time:
– 800 m Run
– 50 KB Swings
– 30 Hang Cleans (155/105)
– 800 m Run
High Bar Back Squat
– Take 15 min to work up to a new 1RM
*Compare to Sep. 17th
then…
Five rounds for time:
– 15 Wallballs
– 10 Toes 2 Bar
– 100 m Sprint
*2 min rest