September 17 – 23, 2018

Power Clean + Clean + Split Jerk

1 @ 9

1 @ 9 (load drop) x 3

Superset w/DB Side Hinge

then,

“Fran” on the Run

For time:

400m Run

21 Thrusters 95/65lbs

21 Pull ups

400m Run

15 Thrusters 95/65lbs

15 Pull ups

400m Run

9 Thrusters 95/65lbs

9 Pull ups

Back Squat

3 @ 9

3 @ 9 (load drop) x 2

Superset w/Russian Twists

then,

Kettlebell Love 2.0

6min AMRAP x 3

5 Russian KBS 70/53lbs

10 Lunges w/same KB (held at the chest or higher)

Rest 1 minutes between rounds

*Each time you put the KB down perform 7 burpees

Bench Press

5 @ 9

AMRAP @ same weight x 2

Superset w/BB Row

3 sets of 5 @ 9

then,

4 – Three-minute rounds of:
15 push presses
Max-rep weighted pull-ups

Rest 2 minutes

Men: 115lb push press; 50-40-30-20lb weighted pull-ups
Women: 80lb push press; 25-20-15-10lb weighted pull-ups

800m Run, Jog back x 2

400m Run, Jog back x 2

Split Jerk

2 @ 9

2 @ 9 (load drop) x 2

then,

20min AMRAP

10 Alt DB snatches 50/35lbs per hand

5 Box jumps 40/30″

10 K2E

5 Box jumps 40/30″

40min AMRAP

1-2-3-4-5-6-7-8-9-10…

Squat Clean 205/135lbs

HSPU

Ring or Bar MU

*Continue to add 1 rep to each movement until the 40 minutes is up.

For time:

50 Burpees

100 Cal Row

150 Ab mat sit ups

200 DUs