9/7/2016

Rest Day

9/6/2016

A. Clean Grip Banded DL - 8 x 2 reps rest 30 seconds bt efforts (at 50% of 1RM from last week) - https://youtu.be/F6xPIZC6lhM
B. Power Clean Cluster off low blocks 6" - 1.1.1 x 4 rest 5 seconds rest 2 minutes @ 75% of 1RM
C. Partner Assited GH Raise x 10-15 reps rest 2 minutes x 3 sets - https://youtu.be/giATorhcsvw
+
EMOM x 16
odd - 4 TNG Power Snatch (Guys go between 115-155, Ladies go between 75-95)
even - 6 DB Burpee Box Overs 50/30
+
Goat Work x 10-15 minutes

9/5/2016

A. Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% of your 1-RM Snatch.
B1. 1 minute Max MUs (scale to C2B or Pull-Ups) rest 2 minutes
B2. 1 minute Max HSPU rest 2 minutes x 3 sets
+
500m Run (starting at dumpster) @ Max Effort
rest/walk 6 minutes x 4 sets
*make these runs an all out effort*

9/4/2016

Rest

9/3/2016

A. 20 minutes of Goat Work
+
In two person same sex teams:
"Diane"
into
"Isabel"
into
"Fran"
One person working at a time, reps can be split however you'd like*