Week of October 23


Published October 23, 2016


Monday


Strength
Press (R+L) 5-5-5
Squat (R+L) 5-5-5

Conditioning
3 Rounds
400m Run
4 Sets of:
5 Swings (R)
5 Cleans (R)
5 Snatches (R)
5 Swings (L)
5 Cleans (L)
5 Snatches (L)

Wednesday


Strength
Pull-ups 10-10-Max reps
Push-ups 10-10-Max reps

Conditioning
10 min AMRAP
12 Russian Swings
12 Air Squats
12 Burpees
3 min Rest
10 min AMRAP
20 Mtn Climbers (10R/10L)
10 Push Press
20 Lunges (10R/10L)

Heavy Metal Friday


8-8-8-8-8
Push Press
Goblet Squat
Russian Swings
Bench Rows (R+L)
Toes to Bar
Dips



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