Wed, 12.09.20

COMPLETE: 

AM: 

A. Squat Clean + 5 Front SqT’s @70% of max front squat  x 4 sets ; rest 3 min max between sets 

B. Strict Press 4 x 10 @62%; rest 2 min between 

C1. KB Front Rack Wall Sit x :30-:45 

C2. Clean Grip Deadlift 3.2 cluster – :10 count between. Cluster sets x 5 supersets ascending

D. Row

500m x 6; rest 2:30 @80% efforts relative to repeats. Very sustainable – and our first touch as we enter into that time of year.

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PM:

A. 2 tng Cleans + 3 shoulder to overhead ; drop bar, reset and clean and jerk – to max in 15 minutes

B. MAP training

AMRAP 8 @90%

15 wall balls

12 t2b

6 db devils press 50/35’s

3 ring muscle ups

Rest 3 min

AMRAP 10 @80%

100’ heavy sandbag shuttle run (25’ fwd 25’ backward run x 2)

10 box jumps 30/24 *step down

10 cal bike (legs only)

10 Db hang power clean 50/35’s

Rest 4 min

12 min machine of choice (preferably a runner)

:30 hard / :30 easy