Week of October 16

Monday 10.16.17

Build to Perfect
2 Hang Power Snatch + 1 OHS

21-15-9
Thrusters (95/65)
Pull Ups
(7 Min Cap)

Tuesday 10.17.17

4-3-2-4-3-2
Single Arm KB Thruster

3 Rounds
15 Skull Crushers *use barbell
15 Ring Scap Push Ups

7 Minute AMRAP
70 Wall Balls
MAX Burpee Pull Ups

Wednesday 10.18.17

5 Rounds
1 Lap Moderate Run
20m Single Arm Overhead Carry
20m Single Arm Overhead Carry
3 Wall Walks w/ 5 sec pause at top
1:00 Rest

3 Rounds
12/12 Single Leg Deadlifts
40m Bear Crawl *1:00 Pause at 20m in Bear Plank

Thursday 10.19.17

4/4-3/3-2/2-4/4-3/3-2/2
Front Rack Barbell Reverse Lunge

5 Rounds
21 Burpees
15 Lateral Over and Under (24/20)
9 Power Cleans (205/145)

Friday 10.20.17

3 Sets
4 Deadlifts + 4 Sumo Deadlifts
:20 rest
10 DBL Russian Sit Ups
2:00 Rest

3 Sets
7 Burpee Step Ups *weighted
9 Ring Dips
:20/:20 Star Plank
11 Wall Ball Push Press

Saturday 10.21.17

10 Rounds
Every 2:00 Complete
8 Hang Power Cleans (135/95)
8 Toes to Bar
8 Shoulder to Overhead

Sunday 10.22.17

Partner Work.
 

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