WARRIOR-3

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SATURDAY | 9-24-2016

Oly:
Full Snatch
2 @ 65% Every 90 sec x 2 sets
2 @ 70% Every 90 sec x 2 sets
2 @ 75% Every 90 sec x 2 sets
2 @ 80% Every 90 sec x 2 sets
1 @ 85% Every 90 sec x 4 sets

Gymnastics:
8 muscle-ups (rest 5 min) x 3 sets

Metcon:
30 min AMRAP
10 Cal Row
10 OH DBL KB Lunge Steps 55/35
10 Chest to Bar
10 DBL KB Hang Clean and Jerk 55/35

FRIDAY | 9-23-2016

General Strength:
HBBS 12×2 @ 65% OTM

Oly:
Clean and Jerk
2 @ 65% Every 2 min x 4 min
2 @ 70% Every 2 min x 4 min
2 @ 75% Every 2 min x 4 min
2 @ 80% Every 2 min x 4 min
1 @ 85% Every 2 min x 8 min

Gymnastics:
10 x 10 Toe to Bar

Metcon:
4 Rounds for time
30/20 Cal Assault Bike
19 Strict HSPU
(rest 2 min between Rounds)
(Keep moving on the bike a little between rounds)

TUESDAY | 9-20-2016

General Strength:
Weighted Pull-up 5×4

Oly:
EMOM x 8
Power Snatch + OH Squat with 5 second pause in the hole + Snatch Balance
All sets at 65% of your power snatch

Endurance:
Run 800m x 4 (rest by walking 275m between each round)

Metcon:
4 Rounds for time
200m Farmer’s Carry 70#/55# each hand
21 Wall ball 30/20
5 Bar Muscle-ups

MONDAY | 9-19-2016

General Strength:
Front Squat 5×5 @ 77.5% (Active rest)

Oly:
Power Clean 1 RM
rest 2 min then
8 min AMRAP
Max Power Clean @ 90%

Gymnastics:
Max Set of unbroken Pull-ups (preferably butterfly), rest 8 min, Repeat

Metcon:
3 Rounds for time
100 Double unders
21 Burpees to 6′ Target
15 DBL DB Thrusters 45/30