Wednesday 02/09/2020

Sep 1

Session 1

Part A

Ever 2:00 for 10:00 (5 sets)

Front Squat x 5,4,4,3,3

@75,80,80,85,85

Part B (Aerobic endurance)

EMOM FOR 21:00 (7 Rounds)

M1: 21 Wallballs @choose your own weight

M2: 15/10cal Assault bike

M3: 9 Chest to bar pull ups

*"In the midst of chaos, there is
also opportunity.'

Part A (Technique)

Every 2:00 for 8:00 (4 sets)

2 Position clean @75-80%

Part B (Strength Weightlifting)

5 Sets of

Deadlift x 5

*Maintain speed and mechanics

Part C (Gymnastics Strength)

Complete as many rounds as
possible in 10 minutes of:

5 strict muscle-ups

10m handstand walk

15 GHD sit-ups