Thu Oct 16

10 Min AMRAP:
6/6 Pallof Press + Rotation
12 Ball Slams
12 Wall Balls
1:00 Rest Between Sets

Thursday Weightlifting
Snatch Pull + Hang Snatch + Snatch + OH Squat:
2 @ 55%, 2 @ 57%

EMOM x 12:
1 Snatch @ 78-78-78-80-80-80-82-82-82-84-84-84%

Train/Move
Every 2:00 x 3 Sets
:40 Jumping Air Squats
:40 Single Leg Alternating V-ups
:40 Down Dog + Toe Tap

60s On, 30s Off, 16 Rounds:
-10 Alternating Pistols + Max Top-end Burpees
-Max Shuttle Runs
-5/5 Bulgarian Split Squats + Max Plank Jacks
-Max Flutter Kicks

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Stimulus
Pistols can be done as single leg squats sitting to a box, raising knees until they are above the hips (while seated), and then standing on the single leg. There is a total of 40 minutes of work and 10+ movements to cover and warm up so it’ll be an action packed hour!