October 17-21, 2016 | "Weekly Programming"

Monday, October 17, 2016
Strength:
Max Snatch (20 min cap)
WOD:
"Grace" <---Can you beat DB?
~30 Clean and Jerk 135/95

Tuesday, October 18, 2016
Strength:
Max Front Squat
WOD:
3 Rounds
~5 Jerks 155/105
~7 High Pull
~3 Low Hang Power Snatch

Wednesday, October 19, 2016
Strength:
Thruster (As heavy as possible for 3 reps in a row)
WOD:
10 Minute AMRAP
~10 Bear Complex
~10 Box Jumps 24"/20"
~25 Russian KBS 53/35

Thursday, October 20, 2016
Clean Complex
~1 High Hang Squat Clean+1 Mid Hang Power Clean
Keep adding weight until you fail.
WOD:
~200 meter run
~21 Toes to Bar
~15 Deadlift 255/185
~9 Muscle Ups

Friday, October 21, 2016
WOD:
7 minute AMRAP
~Overhead walking lunges 135/95
*Two minutes rest*
5 Minute AMRAP
~Push Press 135/95
*Two minutes rest*
3 Minute AMRAP
~Ring Dips

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