161017-221017

Monday 16

EMOM10

3 Power hang snatch pulls

 

10-1

Squat snatch

1-10

Pull ups

 

Tuesday 17

AMRAP15

In pairs

Max wall balls

*1 person works 1 person rests

 

15-12-9

Power cleans

Thursters

 

Wednesday 18

Bench

3-3-3-3-3

*build to heavy 3

 

5 Rounds

1 min max distance ski

2 min rest

 

Thursday 19

Front squat

6-6-6-6-6

 

AMRAP12

10 Cal bike

15 Push ups

20 Alt single leg squat

 

Friday 20

EMOM10

5 Sumo DLHP

 

5 Rounds for time

20 Wall balls 9/7kg

20 Sumo DLHP 35/25kg

20 Box jumps 24/20

20 Cal row

1 min rest

 

Saturday 21

10-1

Plate GTOH

*Partner holds hollow hold

eg. P1 10 GTOH / P2 Hollow hold

P2 10 GTOH / P1 Hollow hold

P1 9 GTOH / P1 Hollow hold etc…

 

For time

50 Cal row

50 TTB

 

Sunday 22

Rest Day

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