October 7 - 11

Monday

Snatch technique

3 rounds: 

3 drop snatch + 2 snatch balance

then 

5 rounds on the 90 sec

2 snatch balance

WOD: 21-15-9

squat snatch @95/65

C2B pullup

Tuesday

6 rounds on the 90 sec

1 clean pull + 1 power clean + 1 low hang power clean

WOD: 3x 4 min AMRAP

15 burpee box jump-over @ 24/20

21 power clean

27/21 cal row

round 1: 135/95

round 2: 115/85

round 3: 95/65

Wednesday

6 rounds on the 90 sec

1 pausing front squat + 1 front squat

WOD: 5 RFT

200m run

15/12 cal AB

12 HSPU

Thursday

WOD: 20 min AMRAP

100 DU

50 wallballs @ 20/14

40 cal row

30 alt DB Power snatch @ 50/35

20 T2B

10 bar MU / C2B / pullup

then 10 min EMOM

8 bar-facing burpee

Friday

Open WOD 20.1