Thursday: 10/18

-CROSSFIT-
A. 2 Hang snatch + 2 OHS EOMOM 10 min (5 rounds)
50-75% of 1RM snatch
B. “Quarter gone bad”
5 rounds for reps
:15 sec Thrusters 135/95
:45 sec rest
:15 sec Pull ups 45/25 lb
:45 sec rest
:15 sec burpees
:45 sec rest
-LIFT-
A. Build to 95% of Power snatch 1RM
B. Build to 95% of Power clean 1Rm
C. Build to a new 1RM Front squat
Thursday: 10/18

Monday: 10/15

This week is a deload week from strength.
No weights over 80% should be lifted this week.
 
A. Every other min for 6 min (3 sets)
20 walking lunges (10 steps on each side)
For load.
 
B. 5 min AMRAP
20 double unders
10 air squats
 
Rest 1 min
 
5 min AMRAP
5 squat clean thrusters 50 lb db’s in each hand
10 box jumps 24/20
 
Rest 1 min
 
5 min AMRAP
5 toes to bar
10 push ups
Monday: 10/15