October 3-8th, 2016 | "Weekly Programming"

Saturday, October 8, 2016 
Olympic Clinic with Coach Waylon (9:00-10:30am)
"Plan to be there, plan to PR!"

Friday, October 7, 2016 
WOD:
Two rounds of
~400 meter run
~20 Back Squat 75/55
~20 Front Squat 75/55
~20 Overhead Squat 75/55
~400 meter run
~20 Hang Muscle Cleans 75/55
~20 Hang Muscle Snatch 75/55
~400 meter run

Thursday, October 6, 2016 
Strength:
Front Squat 3x3 at 80%
Just go to 90 degreees with a 5 second pause each rep.
WOD:
Six rounds of
~5 Strict Press 115/75
~10 Kettlebell Swing 53/35
~5 Burpees to a target 12'' away from hand

Wednesday, October 5, 2016
Strength: (15 minutes)
~Snatch Grip Push Press from back
~Snatch Balance
~Snatch Drop
WOD:
9-15-21-15-9
~Muscle Up
~Back Squats 115/75

Tuesday, October 4, 2016


Monday, October 3, 2016
Skill: (20 Minutes)
Low Hang Cleans 5x3
Catch at 90 degrees.
WOD:
EMOM 15
~Minute 1: 7 Strict Pullups
~Minute 2: 7 Handstand Pushups
~Minute 3: 7 Front Squat (from floor) 185/115




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