Week of 9/4/23 - 9/8/23
Monday - 9/4/23
Gym Closed - Labor Day
Tuesday - 9/5/23
Split Jerk
5x2 (Same Weight)
Score = Weight
3 Rounds - For Time:
180 FT Waiter Walk (50/35 lbs)
10 Handstand Push-up
Cap = 10 Minute Cap
Rx1= 30” Handstand Hold
Rx3= Strict HSPU
Wednesday - 9/6/23
“Mind Eraser”
20 Minute AMRAP:
7 Power Cleans (135/95 lbs)
7 Burpees
200m Run
Score = Total Rounds + Reps
Thursday - 9/7/23
5 Rounds - For Time:
1000m Bike
10 Strict Pull-ups
90 FT Walking Lunge
Score = Total Time
Friday - 9/8/23
Overhead Squat
3-3-3-3-3
Score = Weight
5 Rounds - 1 Minute Max Reps:
Hang Power Snatch (75/55 lbs)
Wall-Ball (20/14 lbs)
No Rest
Score = Total Reps
Rx1= 45/33 lbs
Rx3= 115/75 lbs
