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Workouts for Thursday, October 5th - Friday, October 6th - Saturday, October 7th

Workouts for Thursday, October 5th - Friday, October 6th - Saturday, October 7th

Thursday, October 5th

Strength: 

EMOM x10

Even: 5-10 Strict HSPU/Seated DB Press

Odd: 5-10 Strict Pull-Ups/Ring Rows/ DB Rows

Conditioning: 

2 Rounds for Time

800m Run or 1000m Row

10 Dead Lifts

8 Hang Power Cleans 

6 Shoulder to Overhead 

Rx = 95/65


Friday, October 6th

Strength:

E2MOM x 18

3x3 Muscle Snatch @ 50-55%1RM

3x2 Hang Power Snatch @ 65-75% 1RM

3x1 Snatch @ 75%+ 1RM


Conditioning:

AMRAP x 10

5 Power Snatches (95/65)

10 Bar Over Burpees

20 Double Unders


Saturday, October 7th

In Teams of 2 (1 Working/1 Resting)

400m Run (200 at a ime)

75 Sit-Ups

60 Box Jumps (24/20)

45 Burpees

90 Wall Balls (20/14)

45 Burpees

60 Box Jumps

75 Sit-Ups

400m Run (200 at a Time)

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