Mon Oct 6

Train/Move
For Time (12 Min Cap):
100 Double-Unders
50 Chest-to-bar Pull-ups
100 Double-Unders
50 Overhead Squats @ 95/65
100 Double-Unders

Warm-up
8 Min EMOM:
45s Row
20 Bodyweight Lunges
45s Row
8/8 Side Plank Hip Touch

Strength
EMOM x 10:
2 Deadlifts @ 60%

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Stimulus
Strength: building on the last two weeks, 5% heavier but with more rest

Train/Move: meant to be a quick burner, the skipping should take no more than 2 minutes, pull-ups no more than 3 minutes, squats no more than 3 minutes

Monday Weightlifting
Snatch: 3 x 3 w/empty barbell
Snatch: 3 x 2 @ 70%
Clean Pull + Hang Clean + Front Squat + Clean + Jerk:
3 sets @ 70%