October 10th

AM

  1. Snatch grip DL 3-5×4 rest 3 mins b/t @2010
  2. Single Leg RDL w/ KB 3 sets 8/leg rest 90s b/t: 35#
  3. 20 GHD SU Rest 60 sec x 2
  4. EMOM – 16 Mins

odd – heavy snatch pull x 2 singles: 155#

Even – Push jerk tough 3 tng: 135#

PM:

3 Min AMRAP: 3 rounds

5 Snatch w/ 115#

7 Burpees (no jump)

Rest 9 Minutes (you should be going hard enough to need this amount of rest)

3 min AMRAP: 2 1/2 rounds

5 C&J w/ 135#

5 C2B Pull ups

Rest 9 Minutes

3 Min AMRAP: 2 1/2 rounds

3 Thrusters w/ 125#

6 Ring Dips

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