Jocilyn Yarnell

Thursday 9/29/16

A. Row or Run Intervals…Choose your weakness 4 Rounds 500m Row or 400m Run rest 30s 1000m Row or 800m Run Rest 2 minutes B. 1 Max Unbroken set: Ring Muscle Up or C2B Pull-ups or Pullups or Pullup with … Continued

Wednesday 9/28/16

A. 5×3 Back Squat at 70% B.12 Minute AMRAP 15 Calorie Row or 200m Run 12 Burpee Box Jumps 24/20 9 TTB C. 3 Sets 10 Push Up+Row 10 Incline Dumbbell Press Additional Lifting to be performed during open gym … Continued

Tuesday 9/27/16

A. EMOM 12 minutes 1st–6 Romanian Deadlifts at 60% Snatch+10lbs 2nd–5 Tall Box Jumps 3rd–8 Dumbbell Split Squats per leg B. 15 Minute AMRAP 55 Power Snatches at 95/65 55 Pullups 55 calorie row or 800m Run 55 HSPU —Score … Continued

A. 5×2 High Hang Snatch at 70%+10lbs if no misses last week B. 5 Minute Amrap 750m Row Buy-In AMRAP 9 Hang Squat Cleans 95/65, 25 DU Rest 5:00 5 Minute AMRAP 500m Row Buy-In AMRAP 9 Hang Squat Clean … Continued

Friday 9/23/16

10-9-8-7-6-5-4-3-2-1 Thruster 115/80 100m-200m-300m-400m-500m-600m-700m-800m-1000m ROW (if there aren’t enough rowers, you may opt to run…use educated guesstimation to determine the unmarked distances) Additional work to be done during open gym time 1 Cluster (clean+thruster) at 80% 1RM Clean and Jerk … Continued

Thursday 9/22/16

A. 4×2 Pause Front Squat at 70% 1RM FS+5-10lbs if successful last week. B. 3x30s Split Jerk Receiving Position Hold at 75% Bodyweight or less if needed. C. 9 Minute AMRAP 9 Dumbbell Hang Snatch (left arm) 9 Burpees 9 … Continued

Wednesday 9/21/16

A. 4×1 1 Power Clean+1 Hang Squat Clean +1 Push Jerk at 60%1Rm Clean and Jerk +5lbs if successful last week B. 21-15-9 OHS 115/85 HSPU 500m Row OR 400m Run C. 3 Sets 10 Push up+row with dumbbells 10 … Continued

Tuesday 9/20/16

A. 20 Minute AMRAP 50 WB 50 DU 40 BJ 40 TTB 30 CTB 30 Burpees 20 Power Cleans (145/100) 20 Shoulder to Overhead (145/100) 10 Snatches (145/100) 10 Ring MU ***3 Wallballs in the 2nd round is the CTC … Continued

Monday 9/19/2016

A. 5×2 High Hang Squat Snatch at 70% + 5lbs if you hit all lifts last week and have no problem snatching from the high hang. B. With a running clock… 5 minute AMRAP 21 Cal Row 21 DL (95/65) … Continued

Friday 9/17/16

4 rounds For Time 25/18 Calorie Row 10 Kipping HSPU (deficit if you would like) 5 Tall box Jumps 36/30

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