September 6th Week

Monday:

60 min Hike/Walk
20 min Run
Mountain Bike

Tuesday-
AM

8 x
Row 500m at repeatable pac

rest 1 min

Start Clean Next Week

A. Snatch 60/1, 70/1, 80/1, 85/1, 90/1, 80/1, 85/1, 90/1
B. Snatch Pull w/ Straps 100%x2x4
C. Front Squat 60/1, 70/1, 80/1, 85/1, 90/1, 80/1, 85/1, 90/1
D1. KB Front Rack Walking Lunge Steps x 20 reps x 4 sets; rest 0 sec
D2. Butterfly Pull Ups x 25 reps x 4 sets; rest 2 min
+
5x

20 sec AB SPRINT

rest 4 min

Wednesday
AM
3x 1 mile run- descend by each mile (so the first mile is slowed, second medium third mile is fastest, rest 3-4 minutes between)

PM
A. Power Clean and Push Jerk E2M 60/1+1, 65/1+1, 70/1+1, 75/1+1, 80/1+1
B. Power Clean and Push Jerk NO TNG 5 min AMRAP 70%
C. Deadlift (not clean deadlift)  80%x3x4
+
10 min AMRAP
7 HSPU
7 T2B
7 Burpees

Friday

AM

AD 30 sec @90% aerobic

rest walk 30 sec

x 20

PM 

A. Clean 60/1, 70/1, 80/1, 85/1, 90/1, 80/1, 85/1, 90/1 

B. Back Squat 60/3, 70/3, 80/3, 85/3, 90/2, 95/1 

+ 

3x3 min AMRAP:2 min off 

30 cal row 

20 Wall Ball Shots 30/20 

10 CTB 

rest 10 min 

Every 2 minutes for 10 minutes: 

5 bar muscle-ups 

10 ring dips 

15 thrusters, 95#/65# 

Saturday

A. Power Snatch (BASED OFF FULL SNATCH NUMBERS) E2M 60/1, 65/1, 70/1, 75/1, 80/1 

B. 5 min AMRAP 70% 

C1. Press 60%x10x4 

C2. Glute Ham Raises TEMPO 2020; 4 x 8-12 

+ 

2 Rounds for time: 

50 Double Unders 

40 KB Swings 1.5/1 pood

30 Box Jumps 24" all

20 GHD Sit Ups 

10 Shoulder to Overhead 185/125