Week Beginning 08/10/2018

Monday 08/10/2018

Skill
Snatch

MetCon
AMRAP x 20 Mins
C2B x 5
Wall Ball x 10 (9/6)
DU x 15

Tuesday 09/10/2018

Strength
Farmers Carries
4 x 100′

MetCon
AMRAP x 10 Min
KB Snatch x 10 (24/16)
1 Arm OHL x 20
Sit up x 30

Wednesday 10/10/2018

Strength
Strict Press + Push Press
4 x (5+5), 1 x (5+ME)
Perform Strict C2B x 3-6 after each set

MetCon
6 Rounds
Sandbag Clean x 15 (16/12)
DU x 35

Thursday 11/10/2018

Strength
Back Squat x 25

MetCon
In a 15 Minute Window

21/15/9
Pull up
Bar Facing Burpee
Then, in the remaining time
Establish a 3RM Thruster

Friday 12/10/2018

MetCon

AMRAP x 4 Mins, Rest x 1 Min
ABC
Cal Row
Wall Ball

AMRAP x 3 Mins, Rest x 1 Min
ABC
Cal Row
Burpee

AMRAP x 2 Min, Rest x 1 Min
ABC
Cal Row
KBS

AMRAP x 1 Min, Rest x 1 Min
ABC
Cal Row
Goblet Squat

Saturday 13/10/2018

MetCon
Run x 1 Mile
OH Squat x 50 (60/40)
Sit up x 100
DU x 150
Power Clean x 50 (60/40)
Box Jump Over x 100 (24/20)