October 14 - 18

Monday

Back Squat
5 Repetitions
4 Repetitions
3 Repetitions
1 Repetition
1 Repetition
1 Repetition
Aim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to

exceed 90% on the final rep of the squat.

WOD: "Rug Mouse" 
20 Minute Assault Bike*
*On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50' Double DB Front Rack Walking Lunge (50/35)

Tuesday

Tempo Deadlift
5 Sets of 1
Tempo: 6 Seconds Up, 6 Seconds Down

Build to a moderate, and not to exceed 55%. Rest as needed between sets.

WOD: "Breakfast Club" 5 Rounds of AMRAP 1:30:
25 Double Unders, 6 Deadlifts (225/155#) 
25 Double Unders, Max Strict HSPU in Time Remaining
Rest 30 Seconds Between Rounds.

Wednesday

Power Snatch Complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

WOD: "Bartender"
5 Rounds:
12 Deadlifts @ 115/85
9 Overhead Squats
6 Hang Power Snatches

Thursday

WOD: On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2: 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice

Minute 5: 12/9 Calorie Ski Erg or Bike

Friday

Open 20.2