Week of 10/2
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MondayTuesdayWednesdayThursdayFridaySaturday
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10/210/310/410/510/610/7
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StrengthStrengthSkillStrengthOlympic LiftingPartner WOD
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Back Squat8 Minute EMOM250m Banded RowDeadliftSnatch Balance + OHS10 Minute AMRAP
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5 @ 70%, 75%, 80%, 84%, 88%Hang Snatch + Snatch3 Rounds5x5 @ 70%4x(1+2) @ 80% OHS MaxAlternating Rounds
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Rest 1 minute500m Row5 Pullups
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WODMax Unbroken C&J with heaviest snatch- Damper 10WOD3 Position Snatch10 Pushups
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15 Minute AMRAP 400m Run21-15-9- High Hang15 Squats
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200m RunWODRest as needed.Hang Power Clean 135/95- Hang3 Minute Rest
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10 Box Jumps 24/20Cindy’s LadderScore is slowest round.S2OH- Ground8 Minute AMRAP
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10 KBS 53/351-10400m RunStart at 70%. Increase.21 Deadlifts 225/155
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PullupWOD21 HSPU
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2xPushup5 RoundsCashout3 Position Clean & Jerk3 Minute Rest
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3xAir Squat35 Double Unders5 Rounds- High Hang6 Minute AMRAP
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25 Situps10 Strict Pullups- HangClean and Jerk 135/95
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15 Alt DB Snatch 50/3520 Pushups- Ground
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30 Situps- Jerk
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- Not for timeStart at 70%. Increase.
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Pause Back Squat
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4x3 @ 70%
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OR
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Jackie
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