Not Griff, but MATT!!!

the whole week posted for your planning and information, NOT your browsing, planned skipping and judgement of whether or not any one or all workouts are “good” or “bad”

Monday:

For Time:
21-15-9 Ring Dips
100-75-50 Double Unders

Tuesday: Can you say “scale much?” We slightly modified the Rx on this to better fit the week

As Rx’d:
“Matt”
For Time:
16 Deadlifts (275/185)
16 Hang Power Cleans (185/125)
16 Push Presses (135/95)
800m Run
16 Deadlifts (275/185)
16 Hang Power Cleans (185/125)
16 Push Presses (135/95)
800m Run
16 Deadlifts (275/185)
16 Hang Power Cleans (185/125)
16 Push Presses (135/95)

LCF as Rx’d:

“Matt”
For Time:
16 Romanian Deadlifts (205/125)
16 DB Hang Power Cleans (45/25)
16 DB Push Presses (45/25) **Same DB’s as the clean**
800m Run
11 Romanian Deadlifts (205/125)
11 DB Hang Power Cleans (45/25)
11 DB Push Presses (45/25) **Same DB’s as the clean**
800m Run
6 Romanian Deadlifts (205/125)
6 DB Hang Power Cleans (45/25)
6 DB Push Presses (45/25) **Same DB’s as the clean**

Wednesday:

Back Squats 5×3

Thursday:

Muscle Snatches for 3RM, and Muscle-ups between sets

Friday:

3 Rounds for Time of:
7 Skin the Cats
7 Chest to Bar Pull-ups
15 1 DB Overhead Squats L 40/25
15 1 DB Overhead Squats R 40/25

Saturday: **Again, modified for happier fitter gym goers!!**

“Donny”

As Rx’d
For Time:
21-15-9-9-15-21
Deadlifts (225/155)
Burpees

LCF as Rx’d
For Time:
15-12-9-9-12-15
Sumo Deadlift High Pulls (96/65)
Squat Thrust to toe to bar

Performed “Conga Line Style”: team of two, they go through the workout in order, partner 1 does their high pulls, once finished partner 2 can start high pulling but cannot go onto Squat Thrust to Toes to Bar until partner 1 is finished with their Squat Thrusts to Toes to bars.