Wed Oct 15

Train/Move
4 Min AMRAP, 2 Min Rest, 5 Min AMRAP, 2 Min Rest, For Time (8 Min Cap):

30 Burpees
40/30 Calorie Row
30 Alternating Pistols / 60 Air Squats
3 Rope Climbs @ 15’ / 6 (1 Strict Pull-up + 3 KTE)

Warm-up
2 Sets:
45s Row
12 Goblet Squats
45s Row
20/20s Side Plank

Strength
3 Back Squats @ 55-59-63-68-68%

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Stimulus
Strength: Focus on mid-foot balance, posture, and speed out of the bottom

Train/Move: For the four movements, you will do a 4 minute amrap to start, rest 2 minutes, repeat but for a 5 minute amrap, rest 2 minutes, and then repeat again for time. Row should be at a 2k pace, sub pistols for air squats or 30 jumping lunges

Wednesday Weightlifting
High Hang Snatch w/pause in Receiving Position: 3 x 2 @ 50%

Snatch Pull + Floating Snatch Pull + Floating Snatch + Snatch w/pause in Receiving Position: 3 Sets @ 55%

Clean Pull + Floating Clean Pull + High Hang Power Clean + Clean w/pause @ knee: 4 Sets @ 55%

2 Push Press + 1 Power Jerk + 2 Behind-the-neck Jerk w/pause in Receiving Position: 4 Sets @ 50%