Fri Oct 2

Train
4-8-12-16-20:
Chest-to-bar Pull-up
Burpee to 6” Target
Alternating Pistols

Move
15 Min AMRAP:
4 Ring Rows
6 Burpees
8 Box Step-ups

Warm-up
2 Sets:
1 Min Cardio
8 Ring Rows/4 Pull-ups
10-20s Hanging L-Sit Hold
10 Lunge + Twist

Strength
Power Snatch: 6 x 3 Building

---

Stimulus
Strength: reset on ground each time, build across six sets to a heavy technical power snatch weight. Goal should be to receive the bar just above parallel rather than increasing receiving height as it gets heavier. Option to work from the hang for those with less experience

Train: for time, break up movements early on in order to keep moving. The hardest part will be maintaining pull-ups, band up as needed. Pistols can be assisted or box step-downs

Games Prep
Every 90s x 6 Sets:
1-2 Rope Climbs
3-5 Bar Muscle-ups
Recovery Pace on bike in time remaining

Friday Weightlifting (Comp Prep)
Snatch: 3 x 2 @ 45%

Clean & Jerk: 3 x 1 @ 45%