Week Beginning 14/10/2019

Monday 14/10/2019
Skill
EMOM x 10
Odd:  Rope Climb x 3/2
Even: Hollow Hold x 30s
MetCon
With a 14 Minute Window
AMRAP x 7
Power Clean x 10 (52/35)
Burpee Over Bar x 10
Then, in the remaining time
Establish 1RM HP Snatch
Tuesday 15/10/2019
MetCon
DU x 200
Then
Thruster x 21 (40/30)
Pull up x 21
Thruster x 15 (50/35)
C2B x 15
Thruster x 9 (60/40)
BMU x 9
Then
DU x 200
Wednesday 16/10/2019
MetCon
1 Minute on/1 minute Off
For a total of 100 DB Snatch
Row x 7/5 Cal
ME DB Snatch (22.5/15)
Thursday 17/10/2019
Easy 3km Row
or
Strength
EMOM x 12
Push Press x 1
MetCon
Dead Lift x 60 (45/30)
Power Clean x 45
Front Rack Lunges x 30/30
Friday 18/10/2019
MetCon
20.2
Saturday 19/10/2019
MetCon
“Adderall”
In 10 Minutes
Run x 1 Mile
Max C&J (60/40)
Rest x 3 Min
In 7 min
Run x 800m
Max P Snatch (52/35)
In 4 Min
Run 400m
Max Thruster (45/30)