Total 105 min
3 sets of: 200 m row, 6 HSPU, 8 T2B, 10 lunges
Skillwork:
BMU practice for 25 min

September 15 A.
A.
Six sets of:
Drop Snatch x 1 rep
Rest as needed
3x20 2x25 2x30 35 37.5 40

September 16 A.
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311 > normal OHS, no tempo
30 35 37.5 40 42.5
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 3-4 reps @ 21X0 > weighted pull up, no tempo
3x7.5 4x10 4x10 4x10 4x10
Rest 90 seconds

September 12 A.
A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

500 m row
2 sets of:
10 GHD hip extensions @ 1013
15 GHD sit ups @ 1010