16.10.04

Fitness
A. Every 2 minutes for 6 Sets, build each set:
Snatch High Pull+ Power Snatch + Hang power Snatch
1st 2 sets: 50%
2nd 2 sets: 60%
3rd 2 sets: 70%

B. Front Squat-
2×7, Across, R 2min
*RPE 7

C. Tabata Box jumps
Rest 2 minutes
Tabata Jump Rope
Rest 2 minutes
Tabata Assault bike calories

Performance
A. Every 2 minutes for 6 Sets, build each set:
Snatch High Pull+ Power Snatch + Hang power Snatch
1st 2 sets: 50%
2nd 2 sets: 60%
3rd 2 sets: 70%

B. Front Squat-
2×7, Across, Rest 2min
*RPE 7

C. Tabata Box Jumps (24/20)
Rest 2 minutes
Tabata Double Unders
Rest 2 minutes
Tabata Assault bike calories

16.10.03

Fitness
A. Back-to-Wall Hand stand Holds-
4x ALAP or 20s

B1. Alt lunge w/ DBs
3×10-12/leg, 2010 tempo, R90s
+
B2. Russian KB swing
3×10-12, Heavy, R90s

C. 3 rounds:
21 Wall balls
15 Burpees
9 Ball slams
*10 min cap

Performance
A. Back-to-Wall Hand stand Holds-
4x 20-30s

B1. Rear-foot elevated split squat
3×10-12/leg, 2010, R90s
+
B2. Clean grip RDL
3×8-10, 2010 , R90s

C. 3 rounds:
21 Wall balls (20/14)
15 Burpees, 6″ jump
9 Toes-to-bar
*10 min cap

16.10.01

Fitness
Partner “Whitten”
One Person working at a time
30 Minute AMRAP-
22 KB Swings, Tough
22 Box Jumps
400M Run
22 Burpees
22 Wall Balls, Tough

Performance
Partner “Whitten”
One Person working at a time
30 Minute AMRAP-
22 KB Swings (70/53)
22 Box Jumps (24/20)
400M Run
22 Burpees
22 Wall Balls (20/14)

16.09.30

Fitness
A. Power snatch-
Build to a tough triple in 20 minutes

B. “285″
50 Russian KB swings, Tough
50 Walking lunges
50 Ball Slams
50 DB shoulder-to-overhead, Tough
40 DB snatch, alternating
50 Wall balls
30 burpees
*30 Min Cap

Performance
A. Snatch-
Build to 1RM in 20 minutes

B. “285″
50 KB swings (70/55)
50 Walking lunges
50 Toes-2-Bar
50 Shoulder-to-overhead (95/65)
40 DB snatch, alternating (70/45)
50 Wall balls (20/14)
30 Burpees
* 30 Min Cap