WEDNESDAY 11.01.2017

A. 3 sets for max reps of: 60 seconds of Wall Balls 20/14 60 seconds of Rest 60 seconds of Power Cleans 135/95 60 seconds of Rest 60 seconds of Box Jumps 24/20 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest

TUESDAY 10.31.2017

A. 5 Sets: Bench Press 2-3 reps @ 20X1 Rest 2 minutes Strict Supinated Grip Pull-Ups 3-5 reps @ 21X0 Rest 2 minutes B. Against a two-minute running clock, complete the following. Repeat for a total of 4 rounds: 400m Run Push-Ups Max Reps Rest two minutes

MONDAY 10.30.2017

A. Take 15-20 minutes to build to today’s 1-RM Clean (or use the time to practice clean technique) B. “Diane” 21,-15-9 reps for time: Deadlift 225/155 Strict HSPU

FRIDAY 10.27.2017

A. Take 15-20 minutes and build to today’s 1-RM Snatch B. For time: 40 KB Swings 53/35 20 Alternating Reverse Lunges with KB Goblet Hold 20 Pull-Ups 30 KB Swings 15 Alternating Reverse Lunges with KB Goblet Hold 15 Pull-Ups 20 KB Swings 10 Alternating Reverse Lunges with KB Goblet Hold 10 Pull-Ups

THURSDAY 10.26.2017

A. 5 sets: Push Press 3-5 reps Rest 2 minutes B. 3 rounds for time: 10 Push Presses 135/95 20 Toes to Bar 40 Double Unders