September 26

1. Snatch 90-95% 5 sets of 1

2. Front squat 3 sets of 5

3. clean to overhead 7 reps rest 90 sec x3. 205/135 lbs

4. 5 rnds
    5 muscle ups
    5 back squat 275/185
    10 ghd sit ups
    30 double unders

5. 10 tuck jumps. jump as high as possible and tuck knees to chest, as soon as you contact the ground explode back up. rest 1 min rest.
     12 one leg step up jumps. stand with a box to one side of you, put one leg on the box and jump up as high as you can, swing your arms and drive through the leg on the box. As soon as you come back down spring into the next jump. Do 3 sets on each leg with 90 sec rest.

6. Sprint 20 yards, 4 point touch past the cone and sprint back 20 yards. Rest 30 sec x10. Start the sprint on an audible cue. Don't watch the clock.