Friday, September 15th, 2017

Strength

3min EMOM
7 TNG Power Snatches (115/75)
3min EMOM
7 TNG Power Snatches (135/95)
3min EMOM
7 TNG Power Snatches (155/105)

Metcon

10min AMRAP
9 Hang Power Snatches (95/65)
15 HR Push Ups
21 Double Unders

Susie Prieto
Monday, September 11th, 2017

Strength

Back Squats
5x5 @82%

Metcon

12min AMRAP
3 KBS (70/53)
1 round of Cindy
6 KBS (70/53)
1 round of Cindy
9 KBS (70/53) 
1 round of Cindy
etc..

Susie Prieto
Saturday, September 9th, 2017

Metcon

Teams of 2

80 Back Squats (135/95)
60 Pull Ups
40 Push Jerks (135/95)
80 Front Squats (95/65)
50 Pull Ups
50 Push Jerks (95/65)
80 Overhead Squats(65/45)
40 Pull Ups
60 Push Jerks (65/45)

Susie Prieto