October 21 - 25

Monday

Power Snatch Technique

On the 1:30 x 5 Sets:

1 Hang Snatch High Pull

1 Hang Power Snatch

1 Hang Snatch High Pull

1 Hang Power Snatch

WOD: 'Thumb War' 5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (75/55)

1 Minute Assault Bike Calories

1 Minute Rest

Tuesday

Box Squat

7 Sets of 3 Squats

* Set height to just below parallel

* 1 sec full stop at bottom

Rest as needed (1-2 minutes) between sets.

WOD: 'Child's Play' 3 Rounds:

15 Deadlifts (205/145)

20 Dumbell Front Squats (50/35)

80 Double-Unders

Wednesday

3 Rounds (18:00 total):

AMRAP 2 min:

30-40% of your Max Strict or kipping HSPU

12 CTB Pull-Ups

Max Calorie Assault Bike

... Rest 1:00

In a 2:00 Window

30-40% of your Max Strict or kipping HSPU

12 Box Jump Overs (24"/20")

Max Calorie Row

... Rest 1:00

Thursday

Pausing Front Squat

On the 1:30 x 6:

1 Pausing Front Squat

1 Front Squat

Build to a moderate, but not a max effort.

WOD: 'Mind Control' 7 Rounds:

7 Toes to Bar

7 Front Squats @135/95

200 Meter Run

Friday

20.3

Saturday

Ghost Thrusters!!