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Workouts for Thursday, September 21st, Friday, September 22nd, Saturday, September 23rd

Workouts for Thursday, September 21st, Friday, September 22nd, Saturday, September 23rd

Thursday, September 21st

Strength:

E2MOM x12 (6 Sets)

First 3 Sets = 2 Power Snatches + 2 Hang Squat Snatches @ 50-65%1RM

Last 3 Sets = 1 Power Snatch + 1 Hang Squat Snatch @ 65%+ 1RM


Conditioning:

AMRAP x10

10 Alternating DB Snatches (50/35)

10  Box Jump Overs (24/20)


Friday, September 22nd

Strength: 

E2MOM x12 (6 Sets)

3 Pause Front Squats

*Pause for 3 Seconds At The Bottom of Each Squat

*Start @40-50% 1RM


Conditioning:

For Time:

3-6-9-12-15

Hang Power Clean (95/65)

Burpees

Then 

Run 400m

Then

3-6-9-12-15

Toes to Bar

Burpees


Saturday, September 23rd

Conditioning:

In Teams of 2 

AMRAP x25

200m Run

7 Shoulder to Overhead (135/85)

7 Front Squats (135/85)

*While parter A is completing a round of the AMRAP, partner B is rowing for calories. 

Once partner A finishes their round they switch.

*Score= Total rounds and reps and total calories

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