28 September

Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 12 Reverse Hypers
Rest 2m, x2

B. 10-20-10 DB Triplet

C. ēvoFIT Class

For Time (12m Cap)
40 Cal Row - 40 Z Press
30/30 
20/20
10/10
*5:54

Rest 3m

12m AMRAP
20 Banded Straight Arm Pulldowns
24 Alt KB S/L DL
1m Hollow
30 Second Lunge Hold (Each Leg)

Training Session PM (130p)

A. Box Squats, Build To Heavy Double
*355/375/395

B. 16m Running Clock "Up and Down"
0:00 - 6:00 
Establish 10RM Strict Press From Ground
*170#
6:00 - 16:00
Max Load Of Squat Clean + Front Squat
*305#
*Total Load = 475#

C. For Time: 
9-15-21
Power Clean
Push Jerk
Front Squats
*7:09