Semester 1 Training Week 8:

Monday: 

A. Back Squat 1-10-1-20-1-30 Rest 3:00

B. Amrep Wall Ball
C. Amrep Pull Up
D. Amrep DU's

Tuesday: 

A: EMOTM x12

5 Hand Stand Pushups

B: For time @110%

25 Double Unders
25 KB Snatch
25 Burpees
25 Double Unders

Wednesday: 

Staff Basketball: If you want you can come in and work on some things

Thursday: 

A: Clean and Jerk Find max in 10 Minutes

B: EMOTM x8
    Clean and Jerk @ 80% of A

C: 5 4 3 2 1
    Snatch (155)
    Turkish-Get-Up (55) 
 
Friday: Challenge Day "EXTRA CREDIT" 
 
10 EMOTM
5 Unbroken Pull Ups
25 Double Unders

Rest 10 Minutes

Dian For time
21 - 15 - 9
Deadlift (225)
Handstand Pushups / Pushups *

* if you decide to do pushups your rep count is going to be 42 - 30 - 18