Week of October 9

Monday 10.9.17

Build to Perfect:
2 Power Cleans + 2 Front Squats

For Time
100 Double Unders
30 Power Clean and Jerks (135/95)
100 Double Unders

Tuesday 10.10.17

5-5-5-5-5
Strict Press *behind neck

3 Rounds
8 Ring Push Ups *3 seconds down
8/8 Powell Raise

8 Minute AMRAP
200m Run
21 Deadlifts (225/155)

Wednesday 10.11.17

5 Rounds
200m Row
20m 1/4 Squat Front Rack Walk (dbl KB)
1:00 Ring Plank
1:00 Rest

3 Rounds
12 Glute Bridge on Bench
10/10 Bird Dogs

Thursday 10.12.17

5-5-5-5-5
Back Squat

5 Rounds
21 Power Snatch (75/55)
15 Wall Balls
9 Burpees

Friday 10.13.17

3 Sets
1 Muscle Snatch + 2 Power Snatch + 3 Overhead Squats
rest :15
20 Russian Twists
2:00 Rest

3 Sets
15 Paused V-Ups
Cal Row *no use of legs, 10 for men, 8 for women
12 Weighted Alternating Plank Ups
:15/:15 Single Arm Hang from Rig

Saturday 10.14.17

10 Rounds
Every 2:00 Complete
8 Thrusters (115/85)
10 Burpees
12 Deadlifts (115/85)

Sunday 10.15.17

Partner Work.

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