Monday. 11.9.15

MOB: Full body
WU: Review Squat Clean

S: Squat Clean. 1 rep EMOM for 15:00. Add or detract weight as you go.
C: AMRAP in 12:00 of:
3 front squats at 85% of today’s heaviest completed squat clean
Max strict pullups in :30
200m run

LII: 1 front squat at 85%
LI: Weights of choice, subs of choice.

PWMOB: Pigeon Pose. Couch Stretch. Lax ball in C/S/B/G/Forearms. Stretch shoulders and lats.

Chisel:
S: 5 rounds of: 5 DB Hang Squat Cleans + 5 8-count body builders. Rest 2:00.
C: AMRAP in 12:00 of:
6 DB front squats
Max strict pullups in :30
200m run

Advanced: Strict chest to rings
Endurance: None
M2B:
S: Front squat. 5×5
C: AMRAP in 12:00 of:
6 weighted lunges (alternating legs)
Max strict pullups in :30
200m run or row

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