Wed Oct 1

Train/Move
3 Min AMRAP, 1.5 Min Rest of these couplets:

15/12 Cal Row
3 (1 Strict Pull-up, 1 Knees-to-elbows)
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45 Double-unders
6 Bar Muscle-ups
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12/9 Cal Row
2 (1 Strict Pull-up, 1 Knees-to-elbows)
—————
36 Double-unders
4 Bar Muscle-ups

Warm-up
8 Min EMOM:
45s Row
10/10 Suitcase DL (1 DB)
45s Bike
30s Ring Row (2s Pause @ top)

Strength
Every 2 Min x 6 Sets:
3 Back Squats @ 65-70-75-80-85-85%

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Stimulus
Strength: Back Squat weights can be decreased based on how often you’ve been squatting or how you’re feeling today. Work with the goal of getting 6 heavy sets of 3 in, no chance of failure

Train/Move: Goal should be to get through each couplet 2+ times in each 3 minute window. Pull-ups can be jumping pull-ups with a knee-raise

Wednesday Weightlifting
Snatch: 4 x 2 @ 53%
Snatch Pull + Floating Snatch Pull + Floating Snatch + Snatch w/Pause in Receiving Position: 4 x 2 @ 57%
Clean Pull + Floating Clean Pull + Floating Clean + Clean + Power Jerk + Jerk: 4 x 1 @ 57%