10RFT
10 Alternate SA OH Lunges
3 Strict Toes To Bar
Rest 1 Minute
Alternate which arm overhead each round

Noon:

2K swim

5RFQ
10 SL Hop & Hold (ea)
3 Box Jumps with Straight Leg Land
10 SL Glute Bridges (ea)

3PM:

Warm up for heavy bench press single

15 Min EMOM of:
Min 1 One-Arm KB Clean & Jerk (32/24Kg) 8 reps (alternate arm every 4 reps)
Min 2 One-Arm KB Swing Snatch (32/24Kg) 10 reps (alternate arm every 5 reps)
Min 3 Two-Arm KB Russian Swing (32/24Kg) 12 reps

Friday 3rd November 2017

6 sets:
200m at fast pace ,100m walking recovery
Sprint: 100m
50 monopodal single unders (25 L + 25 R)
Sprint: 100m

Walk 100m back to original starting point between sets.

3-3-3-3-3-3-3-3 of:
BB Back Squat 72.5% 1RM (Tempo 33X1)

Metcon (reps)

AMRAP in 25 minutes of:
Kettlebell Clean & Jerk 24/16

*If the athlete puts the kettlebell to the floor or stops the movement between the legs, he/she must perform 30 lateral jumps over the KB before continuing.

3x8 TnG clean

SPLIT JERK
7 Sets of the Complex:
1 Pausing Split Jerk + 1 Split Jerk (No Pause)

Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Set #3 – 75% of 1RM Clean and Jerk
Set #4 – 80% of 1RM Clean and Jerk
Set #5-7 – 80% of 1RM Clean and Jerk – 90% of 1RM Clean and Jerk