9.17.14 – FS&HSPU and Metcon(4FRT-T2B,BJ,L)
September 16, 2014
9.19.14 – Weighted PU/PU and Metcon(PU/KBS/300m)
September 18, 2014

Strength:

Fitness:
Three sets of:
Supine Ring Rows x 10-12 reps
Rest 60 seconds
Push Press x 6-8 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

Performance:
Take 15 minutes and build to today’s 1RM Snatch

Metcon:

Fitness:
Four sets of:
Jump Rope x 30 seconds
Rest 30 seconds
Sit-Ups x 30 seconds
Rest 30 seconds
Kettlebell Swings x 30 seconds
Rest 30 seconds
Mountain Climbers x 30 seconds
Rest 30 seconds
Push Press x 30 seconds
Rest 30 seconds

Performance
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint x 30 seconds
Odd minutes – Power Snatch or Snatch x 3 reps @ 55-65% of today’s 1RM