Week of 10/23
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MondayTuesdayWednesdayThursdayFridaySaturday
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10/1610/1710/1810/1910/2010/21
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StrengthStrengthSkillStrengthOlympic LiftingWarmup
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Back Squat8 Minute EMOM1000m Row for timeDeadliftSnatch Balance + OHSSpealler Warmup
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5x4Snatch High Pull + Snatch
- Aim to beat pace from 2000m Row
3x5 @ 74%4x(1+1) @ 90% OHS Max
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70-75-80-84-88Rest 1 minutePartner WOD
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Alternate with PushupsMax Unbroken C&J with heaviest snatchPartner WODWOD2 Position SnatchBadger
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Sets of 15, 10, or 5 as able*Goal is heavier than last week50 Pullups15 Minute AMRAP- High Hang3 Rounds
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- Not allowed to drop bar on snatch or C&J
400m Run5 Dbl R. KBS 53/35- Ground30 Squat Cleans 95/65
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WOD50 Burpees15 Box Jumps 24/20Start at 75%. Increase.30 Pullups
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21-15-9WOD400m Run25 Situps800m Run
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Deadlift 115/805 Rounds50 Cal Row35 Double UndersPosition Clean & Jerk- Share Reps
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S2OH 115/8010 Power Snatch 95/65400m Run*Share KB as needed- High Hang- Both Run
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Box Jump Over 24/2010 OHS50 Burpees- Ground
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- 400m Run after Each Set10 Toes Through Rings*400m Run- JerkCashout
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*Adv sub 3/2 Ring MU50 PullupsStart at 75%. Increase.Tabata Plank Hold
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Tabata Air Squats
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Tempo Back SquatTabata Situps
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4x3 @ 60%
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53X0
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- Increase weight if able
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OR
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Partner WOD
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30 Minute AMRAP
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50' Farmers Carry @ 1.5 BW
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- Alternate
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200m Sled Push
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- Share
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