Affiliate Program 09/10/2017

Monday
15-12-9
Power [email protected]/50kg
Front [email protected]/50kg
(Rest 10minutes)
15-12-9
STOH
Double-unders
50-50-50
Tuesday
European Championships
“17.2”
Wednesday
For Time:
5 Rounds
250/200m Row
6 [email protected]/40kg
24 [email protected]/6kg
Score = Time
Thursday
PART A
20 Minutes
Work up to heavy
1 Clean + 1 Hang Clean
PART B
12 EMOM
1 – 2 Clean + 2 Hang [email protected]% of weight achieved in Part A
2 – 10 Over Bar Burpee
Front Squat [email protected]%
(Rest 2minutes between sets)
Friday
BB Strict Press [email protected]%
(Rest 2minutes between sets)
Strict Pull-up 5X8
(Rest 2minutes between sets)
DB Bench Press 5X8
(Rest 2minutes between sets)
3 Rounds
Hollow Hold 45seconds
15seconds rest
Superman Hold 45seconds
Extra Credit:
10minute ME calories on Assault Bike
Saturday
5 Rounds
10 Power [email protected]/40kg
10 Over Box [email protected]/20″
(Rest 10minutes)
4 Rounds
8 Power [email protected]/40kg
8 C2B Pull-ups
(Rest 10minutes)
3 Rounds
6 [email protected]/40kg
6 Over Bar Burpee