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Training Plan for Saturday September 29th 2018

A1) overhead split stance variation

- 5 sets of 3

i) tall split jerks
ii) single arm tall DB split jerks
iii) single arm DB push press
iv) single arm split stance DB press
v) split stance landmine press

A2) 1/2 kneeling windmill

- 5 sets of 4/4 - climbing

B) 20 min with a partner - trade off rounds

- i) 200m run ii) 250m row
- 20 i) thrusters 45/35 ii) front squats

C) 2 minutes per side

- 1/2 kneeling overhead lat stretch
- 1/2 kneeling shoulder lift off holds


- adhere to red-yellow-green light
- goal is 20 thrusters in a row in part B)