6 October 2015 6 October 2015
Tuesday 6 October 2015 '6 October 2015'

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1. Warm-up level 2
Row 2k

2. OLY
Snatch 6×3 @70-80% – 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
AMRAP 15 minutes
60 double unders
30 alternating kettlebell clean and jerks 53/35lbs
30 Wallballs 30/20lbs

5. Accessory
EMOM 10 minutes
100ft light weight sled push sprint

1. Warm-up level 1
Row 1k

2. OLY
Snatch 6×3 @70-80% – 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
AMRAP 15 minutes
60 double unders
30 alternating kettlebell clean and jerks 35/26lbs
30 Wallballs 20/14 lbs

1. Warm-up Base
Row 500m

2. OLY
Snatch 6×3 @70-80% – 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
AMRAP 15 minutes
100 single unders
20 alternating kettlebell ground to overhead 35/26lbs
20 Wallballs 20/14 lbs

 

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