9SEP-12SEP 2014

Tuesday 9SEP2014
V:
F SQT *Max Effort for 1 min* 155/105
*THEN*
20min AMRAP
4 HSPU
8 KB Swing(1.5/1.0)
20 Double Under
N:
Handstand Hold 5xMAX EFFORT
*THEN*
5rds
3 Deadlifts
6 Cleans
9 Push Press

Wednesday 10SEP2014
V:
Deficit HSPU 5x10
*THEN*
6rds
5 C&J 155/115
10 Burpee
5 Shoulder 2 Overhead
N:
4 RDs
10 DB Thruster
10 Sit Up
10 KB Swing

Thursday 11SEP2014
V:
Jerk (Push/Split) 30 min
*THEN*
3rds
10 Pistols Weighted (1/.5 Pood)
20 KB Snatch (1/.5 Pood)
N:
Back SQT (30min)
*THEN*
12min AMRAP
10 WB
10 DB OHS
*THEN*
5x1 min MAX EFFORT plank hold
*5 burpee penalty for breaking before*

Friday 12SEP2014
V/N:
"Family Day"