Wednesday 9-30

Mobility: Calves/OH Pos/L and T Spine

A: 5 min DU Skill
*300 DUs for time if you have them

B: 1-1-1-1
Strict Press
1-1-1-1
Push Press
1-1-1-1
Push Jerk

C: 10 min AMRAP
30 DUs
1 S2OH 135/95
30 DUs
2 S2OH
30 DUs
3 S2OH
*And so on, adding 1 rep every round…

Standard

Monday 9-28

Mobility: Front Rack/Hip

A: 8 min EMOM
2 Power Clean + 3 Front Squat
*Load every 2 mins

B: 1-1-1-1-1
3 Position Squat Clean 
*Floor
*Above the Knee
*High Hang

C: For Time
21-15-9
Hang Power Clean 155/105
T2B
Burpee Lateral Bar Hop

Standard

Friday 9-25

Mobility: OH Pos/L and T Spine

A: 8 min EOMOM
(1) 4 Power Clean * 4 S2OH 95/65
(2) 4 Pull Ups + 4 CTB

B: For Time
Buy In: 800 m Run
30 Pull Ups
25 Push Up
20 Power Clean 135/95
15 S2OH 135/95
10 Clean and Jerk 135/95
10 Clean and Jerk 95/65
15 S2OH 95/65
20 Power Cleans 95/65
25 Push Up
30 Pull Ups

Standard

Thursday 9-24

Mobility: Shoulders/IT Bands

A: 10 min EOMOM
(1) 16 T2B
(2) 16 AMSU

B: 25 min EOMOM
(1) 16 Box Jump Overs 24/20
(2) 16 Med Ball Squat Clean 20/14
(3) 16 KBS 53/35
(4) 16 Alt DB Snatch 45/25
(5) 16 Ring Dips

* Your score is the amount of rounds in (B) that all stayed at 16 reps per movement

Standard

Tuesday 9-22

Mobility: Shoulders/Adductors

A: 3 Rounds
10 Elbow to Plank
10 Right Arm Plank Rotation
10 Left Arm Plank Rotation
3 Wall Walks

B: 6 min EOMOM
6 HSPU
8 Supinated Grip Chin Up

C: 3 Rounds
400 m Run
9 HSPU
18 Pull Ups
27 Wall Balls

Standard