10/15-10/21

Monday 10/15: “Monday fun day”
– Row technique
– Thruster 7×1@ hit a 1RM
– Rotate 4x
6-8 Ring Dips
4-6 Chin Ups
– 100 Hollow Rocks

Tuesday 10/16: “Arms like straps”
– Clean technique
– Clean Deadlifts 5-5-3-3-3
10 minute cap: 30-20-10
KB Swings@53/35
Box Jumps

Wednesday 10/17: “Practice, practice, practice”
– Stretch & foam roll!
– Row 1k
– Handstand practice
– Kipping practice
– Double Under practice

Thursday 10/18: “Speed down under”
– OHS/OHS mobility
– Snatch technique
– Split Jerks 10×3@light
10,9,8…1
Toes to bar
HR Push ups

Friday10/19: “Final hoorah”
– Front squats 5×5@ 80% or H.P.
5 minute AMRAP with 2 person teams:
250m Row (each)
Max burpees
rest 3 mins
10 minute AMRAP with 2 person teams reps split up however the team wants:
20 pull ups
30 push press
20 OH lunges
30 abmats

Saturday 10/20: NO CLASS

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