Saturday, September 28th - Sunday, September 29th

Saturday, September 28th

Skillwork:

Hip Mobility

Strength:

15 x On the minute

1 Snatch at 75% of One Rep Max

Sellout:

10 x On the minute

40 meter Sprints

Sunday, September 29th

Amnesty:

Pick a workout you missed from during the week.

Monday, September 30th - Remember your long socks or long pants = ROPE CLIMBS!

Strength: Over Head Squat

1x8, 1x6, 1x3, 1x2, 3x1 - Start with 45% of 1RM and increase load if possible

then,

3 min max rep rope climbs

1 min rest

3 mins max calories on rower

1 min rest

3 mins max rep wall balls

done...