Training September 18th – 24th

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SUNDAY

Sunday Fun Day!

3 pm surprise WOD

MONDAY

Find a 1RM Push Press

-then-

Cash Out: 4×10 Bent Over Rows

TUESDAY

10 rounds for time:

5 Power Cleans @ 155/105#

10 Walking Lunges

WEDNESDAY

“The Running Fran”

21-15-9

Thrusters @ 95/65#

Pullups

Run 200 m after each set of Pullups (3 runs total).

THURSDAY

EMOM 28

1st min: 1 Stone to Shoulder @ Heaviest Possible

2nd min: 5 Sandbag Zercher Front Squats

3rd min: ME Handstand walk

4th min: Accrue 20 seconds of L-sit Hold

FRIDAY

12 mins to find a 2 RM Snatch

-then-

EMOM 8

2 Snatches @85% of 2RM found today  

-then-

AMRAP 5

2  Snatches @ -15/-10# of EMOM load

5 Bar Facing Burpees

SATURDAY

For time:

100 Double-Unders

50 Toes-to-Bar

50 Hang Power Snatches @ 75/55#

50 Box Jump Overs @ 24″/20″

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