October 30 - November 3, 2017 | "Weekly Programming"

Monday, October 30, 2017
Skill:
Front Squat 5x3 at ascending weight - last set of 3 should be at your clean max
WOD:
21-15-9
~Pullups
~Kettlebell Swings 53/35
~Burpee Box Overs 24/20"

Tuesday, October 31, 2017 (no 6:30 pm class today!)
Skill:
Jerk Complex x8 at increasing load:
~Power Clean
~Push Press
~Push Jerk
~Split Jerk
WOD:
"Nancy At Camp Crystal Lake" (Happy Halloween!)
5 Rounds
~400 meter row
~15 Overhead Squats 95/65

Wednesday, November 1, 2017
Skill:
Turkish Getups - 15 on each arm
53/35 or 70/53 (pick your poison)
WOD:
400/40/4
300/30/3
200/20/2
Run/Double Unders/Rope Climb

Thursday, November 2, 2017
Skill:
Max Clean and Jerk
WOD:
12 Minute AMRAP
~5 Deadlifts 225/155
~5 Handstand Pushups

Friday, November 3, 2017
WOD:
"Partner Chipper"
2 person team, you go...I go.
Weight: 115/75
~12 Burpees
~12 Thrusters
~12 Burpees
~12 Power Snatch
~12 Burpees
~12 Push Jerk
~12 Burpees
~12 Hang Squat Cleans
~12 Burpees
~12 Overhead Squat

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