TUESDAY 10.17.2017

A. Every 2 minutes, for 16 minutes (8 sets) of:
2 Snatch Lift-Offs + Snatch

Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.

B. 4 Rounds for times:
400m Run
20 KB Swings 53/35
20 Wall Balls 20/14
Rest 4 minutes

MONDAY 10.16.2017

A. Back Squats:
1×3 reps @ 80%
1×2 reps @ 85%
1×1 rep @ 90%
1×3 reps @ 85%
1x 2 reps @ 90%
1×1 rep @ 95%
Rest 2-3 minutes between sets

B. AMRAP 10:
5 Man-Makers 50/35
10 Pull-Ups
15 Box Jumps 24/20

FRIDAY 10.13.2017

A. Take 15-20 minutes to build to today’s 1-RM Push Press

B. Every 6 minutes, for 18 minutes (3 rounds) for times:
500m Row
20 Push Presses 115/75
15 Toes to Bar

THURSDAY 10.12.2017

A. 3 Sets:
Front Squat 5 reps
(find today’s 5-RM)
Rest 3 minutes between sets

B. For time:
30 Pull-Ups
20 Box Jumps 24/20
10 Snatch 115/85
20 Box Jumps
30 Pull-Ups

WEDNESDAY 10.11.2017

A. 5 Sets:
Hang Clean 3 reps
Rest 2-3 minutes between sets

B. AMRAP 12:
15 KB Swings 53/35
15 Wall Balls 20/14
10 Single-Arm KB Push Presses (5 each arm) 53/35