30th September 2015, Wednesday

Teams of 2

5 min AMRAP

5 Deadlift (230#)

20 DU

Rest 1 min

5 min AMRAP

5 Hang Power Cleans (140#)

20 DU

Rest 1 min 

5 min AMRAP 

5 KBS (36kg)

20 DU

29th September 2015, Tuesday

Hang Clean + Clean + Jerk 75% x 1 x 3

Front Squat x 3 x 3

3 Rds

7 MU

35 WallBall 12Kg

(12 Mins Cut)

28th September 2015, Monday

Back Squat x 3 x 3

Snatch x 1 x 3

400m x 5

26th September 2015, Saturday

Teams Of 3

800m

50 MU

400m

100 KBS 32Kg

200m

150 Burpee

25th September 2015, Friday

OHS 1-1-1

Snatch Pull x 3 x 3

Front Squat x 3 x 3

Abs

24th September 2015, Thursday

Rest Day

23rd September 2015, Wednesday

Front Squat x 3 x 3

Clean & Jerk x 1 x 3

(15 Mins Cut)

1,2,3,4,5,6,7

BarBell Complex 185#

AES 200m

1 BarBell Complex =

1 Power Clean

+ 1 Front Squat

+ 1 STO