Wednesday October 28

Wednesday

Open gym.

Slowing things down today. Is there a particular movement, skill or lift you struggle with? Rope climbs? Snatch?

Whatever it is let’s spend some quality time working on it today.

Tuesday October 27

Tuesday

In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high pulls

Tuesday October 20

Tuesday

Skill: 15 minutes work on snatch / snatch balance form with empty/low weight bar.

AMRAP 12 minutes:
8 med ball cleans
5 ball-over burpees
3 wall climbs

Monday October 19

Monday

WooHoo!

Strength:
Weighted pull-ups 3-3-3-3.
If you don’t have dead hangs yet do these wherever you are on the pull-up progression.

9-7-5 Heavy hang power cleans.
Run 200 m between rounds

Friday October 16

Friday

Sprint finish for the weekend.

3 rounds:
AMRAP 4 min:
5 push press (95#)
5 SDLHP (95#)
5 burpees.

Rest exactly 2 minutes after each section.
Start each with a new count.