Monday, 09.05.16 – Sport

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A. Squat snatch, build to a tough single for the day without forcing anything B. 1 & 1/4 back squats, 2-2-2-2; 2:00-3:00 rest C. Weighted strict pronated pull-ups, 3 x 4-6, 21X0; 2:00 rest + 10 rounds for time w/a partner, alternate full rounds so each partner completes 5 (5 rounds w/1:1 work:rest if going
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Saturday, 09.03.16 – Sport

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10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat + For 10:00 – set up 2 bars here or select weights within the range than can adjust easily/quickly minute-to-minute: Evens: 2-3 power snatches, 70-80% 1RM Odds: 2-3 power cleans, 70-80% + AMRAP in 15:00
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Friday, 09.01.16 – Sport

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A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions B. Front squat, build quickly to a tough (not max) single + 20 rounds for time w/8:00 cap: 5 unbroken CTB pull-ups + rest as needed + For time: 45 glute-ham sit-ups 400m run 35 thrusters, 95/65 + 3 rounds not for time:
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