13 October 2015 13 October 2015
Tuesday 13 October 2015 '13 October 2015'

burn1. Warm-up level 2
a. 4 Rounds
10 Pull-ups
10 Hip extensions
10 Air squats

2. OLY
Snatch 7×2 @80-85% – Drop and reset each rep
Full squat snatch, of course. Work up based on feel.

3. Strength
“Touch and Go Deadlift Skill Work”
3×5 at very moderate weight (Add 10/5lbs to last week)

4. Met-Con
10 Rounds
5 Bar muscle-ups
10 Push jerk 155/105lbs
15 Lateral bar burpees

5. Extra
AMRAP 2 Minutes x3
3 Touch and go power cleans AHAP
60ft Sled push shuttle sprint (30ft down, 30ft back)
Rest 1 minute between AMRAPs
1. Warm-up level 1
a. 3 Rounds
10 Pull-ups
10 Hip extensions
10 Air squats

2. OLY
Snatch 7×2 @80-85% – Drop and reset each rep
Full squat snatch, of course. Work up based on feel.

3. Strength
“Touch and Go Deadlift Skill Work”
3×5 at very moderate weight (Add 10/5lbs to last week)

4. Met-Con
10 Rounds
3 Bar muscle-ups
6 Push jerk 115/75lbs
9 Lateral bar burpees
1. Warm-up Base
a. 3 Rounds
10 ring rows
10 super mans
10 Air squats

2. OLY
Snatch 7×2 @80-85% – Drop and reset each rep
power squat snatch, of course. Work up based on feel.

3. Strength
“Touch and Go Deadlift Skill Work”
3×5 at very moderate weight (Add 10/5lbs to last week)

4. Met-Con
10 Rounds
3 jumping pull-ups
6 Push jerk 75/55lbs
6 burpees

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