Monday, 090814 - de-load week

Great group this past weekend! Reminder, every Saturday, 10a join us!

A. Sqt Snatch - 3x3 @75%

B. Back SqT - climb to heavy 10 rep for the day;hit that # 3 x 10 ; not max ; building /prepn body here 

C. EMOM x 21

1. Muscle Ups - consistent rep (athlete specific) can be held through the 7rds

2. Burpees - 10 to touching target

3. Box Jumps (30/24) step down - :30 worth 

Thursday, 051514

1st. 
A. EMOM x 8 
SqT Snatch + 2-3 OHS @70-75% of 1RM Snatch
B. SqT Clean + Push Jerk x 2 - build to max 
C. EMOM x 10 
20 Double Unders + 10/7 C2B 

2nd session: 
A. Bench Press - 5RM + 1x5@90% of A 
B. 3 rounds increasing intensity each round
70 double unders
20 hang power cleans @ 95/63#
20 burpees over barbell
20 box jumps, 24/20”
20 wall ball, 20/14#
rest 5 minutes bt. rounds 
+
DB SA Row 8-10 Reps x 4 sets each side; HIGH PULL ON THESE, with twist at top.