2020.10.27.
A: Snatch triples 3x3 @75% of snatch
B: Clean doubles + Power jerk 3x3 @80% of clean
C: 10’Emom: Snatch pull 50-60-70-80-90-100% + 4x3 @110% of snatch

A,
3 Squat Cleans@102/70kg

Every 1 min for 5 mins.

Touch and go reps.

B,
Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy single within 5 sets.

C,
10 rounds for time of:
3 Ring Muscle-ups
5 Toes-to-rings
30 Double Unders

Goal: sub 15 mins

D,
Each for distance:
Assault Bike: 3x 5 mins

Rest 3 mins between efforts.

E,
For quality:
Dead Hang, 3 mins

Every time you break complete:
2 Wall Walks

1-2 Wall Walks- pause 3 secs at the top of each rep (no more than 6 breaks)

70 min

Leg day
- Elevated reverse lunge
8+8 x 40, 45, 50, 50
- Leg press
- Hip thrust
- Glute kick back
- Incline sit up
- Hamstring curl
- Abduction

Benchmark: “Elizabeth”
21-15-9 reps for time
Cleans
Ring dips

Weighted lunges 4x14 reps

Bench press 3 RM, then 3x3 @ 90%

3 RFT
50 dubs
40 walking lunges
30 DB snatch 50/35
20 single DB goblet squats 50/35
10 ring dips

For time

• 25/20/15/10/5 Burpees
• 1/2/3/4/5 D-Ball over Shoulder 60kg

Partner WOD, alternate exercises
30min amrap
25 Air Squats
20 Mountain Climbers
15 Kettlebell Swings
10 Box Step-Overs (with Dumbbells)
5 Strict Pull-Ups

Every 1:30 for 10:30, complete 4 reps of the following:
DB strict press
DB push press
Deadlift
Hang Power Cleans
Front Squat