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Wednesday 9/4

Conditioning

repeat form 7/1 "Fish Out of Water"

For Time: 2k Row

Directly Into…

10 Rounds: 3 Power Cleans (155/105) 6 Push-ups 9 Air Squats


Deadlift Stamina 3 Sets (rx+4 Sets) 15 Unbroken Deadlifts @ 53% of 1RM




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Friday 9/18

Strength 10-15:00 to build to a 1RM Push Press Conditioning “Karen” For Time: 150 Wall Balls (20/14) RX+ “Heavy Karen” 150 Wall Balls (30/20) Accessory Work (if time allows) 3 sets 12 Dumbbell Bicep

Thursday 9/17

Strength 3 Rounds 10 Dumbbell Curtsy Lunge (each side) 10 Seated Alternating Dumbbell Z-press (each side) 30 second Hollow Hold Gymnastics 10:00 for QUALITY 2 Wall walks :20 wall-facing handstand h

Wednesday 9/16

Wednesday 20:00 to work up to a heavy Snatch (single) Body Armor 3 sets 10 Romanian Deadlifts 20 Front rack barbell walking lunge (10 each leg) Rest 2:00 between sets Midline 3 giant sets 50m double D

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