Saturday, Sept 20th - Monday, Sept 22nd

Saturday

Preview: 3x10 Seated Dumbell Press - athlete picks weight

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"Double Helen"

3 Rounds for Time:

800 meter run

42 KBS 55/35#

24 Pullups

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Cashout: OTMx15 minutes

Snatch - increasing load (cannot fail)

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Sunday:

Amnesty - make up a workout you may have missed during the week or work on a skill

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Monday:

Skill work: 15 minutes to work on Pullups

Front Squat: 4x8 @ 65-75% of 1RM

After each set do a heavy prowler push - down & back (athlete picks weight)

Sellout: 3x10 back extentions

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Cashout: 3x 1 minute on - 1 minute off of:

Max rep KBS 70/55#