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September 5th, 2017


Strength: Back squat

Conditioning:

10 Rounds

30 seconds max dumbbell thrusters

30 seconds rest

30 seconds max double unders

30 seconds rest

*THROWDOWN ATHLETES:

This week we will be taking a deload. This means nothing over a 50% effort, no crazy amounts of volume, or anything that will jeopardize your optimum performance next weekend (such as, a lot of bar work causing you to rip your hands, no new movements to induce sustained soreness, etc. etc.) Feel free to come in and warm up, stretch, ride the bikes/rowers, or practice necessary skills this week! You have been putting in all the hard work over recent months, and now it is time to rest and let your body adapt and fully recover to fully express your fitness on Saturday. We want you all to do your very best, and we are so excited to watch you in action! :)


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Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

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