Friday Oct 9th, 2020

15 min

To build to heavy double squat snatch

*5-10 lbs heavier then last week


3x15 Strict Knees 2 Chest (add medball)

3x15 Ring Face Pulls


19.1 TEST DAY!

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-cal. row


Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb ball to 9-ft. target


Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target


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Thursday Oct 22nd, 2020

Strength: Snatch Work Power or Squat 2 reps Paused Below Knee & Snatch 2 reps Paused Above Knee & Snatch 12-15 min Building Inverted Row 4x10 Conditioning: 4x4 min rounds W/2 Min Rest 8 BBJO 8 Hang Sn

Wednesday Oct 21st, 2020

Strength: 20 MIN Build to 1 Rep Max Dead Conditioning: For Time: Partner WOD 100/80 cal bike 100 Deadlifts 225/155 100 T2B 100 Burpees Over Bar DOWNLOAD SUGARWOD!!

Tuesday Oct 20th, 2020

Strength: 5 Sets building: 3 Hang Power Clean 3 Push Jerks RPE 8 Pull-Ups 4 x $$$ (burnout sets) Ring Push-Ups 4x15 Conditioning: 800m Row 10 min AMRAP 10 Wall Balls 10 Pull-Ups 10 Hang Power Cleans 9