Mon Oct 27

Train/Move
For Time (12 Min Cap):
1000/800m Echo Bike
3 Rope Climbs @ 15’
21 Thrusters @ 95/65
800/600m Echo Bike
2 Rope Climbs
15 Thrusters
600/400m Echo Bike
1 Rope Climb
9 Thrusters

Warm-up
2 Sets:
10/8 Calorie Bike
10 Goblet Squats
10/8 Calorie Bike
10/10 Pallof Press (no rotation)

Strength
Deadlifts: EMOM x 8
2-2-2-2 @ 73%, 1-1-1-1 @ 76%

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Stimulus
Strength: same pattern as last week but with more weight on the bar

Train/Move: 1 rope climb = 1 pull-up + 3 knee raises. Go slow and steady enough on bike and rope climbs to allow thrusters to be done in 1-2 sets max. Seated rope climbs x2 reps

Monday Weightlifting
Slow Snatch + Tall Snatch + Snatch Sotts Press: 3 (2 + 2 + 5) @ empty barbell

Snatch: Build to heavy double for the day

Clean Pull + Hang Clean + Front Squat + Clean + Jerk: build to heavy (max 82% or 1RM CJ)

Clean + Jerk: 2 x 1 @ 85%