Week of October 30


Published October 30, 2016


Monday


Strength
Cleans (R+L) 5 OTM 8 min
Snatch (R+L) 5 OTM 8 min

Conditioning
5 RFT
250m Row
20 Goblet Squats
20 Push Press
20 Russian Swings

Wednesday


Strength
12 minutes
Push Press 5 OT even Minute
Pull-ups 5 OT odd Minute

Conditioning
VO2Max :15s on :15s rest
7 American KB Swings
5 Push-ups
7 V-ups
3 Burpees
10 Bent Rows (R)
10 Bent Rows (L)

Heavy Metal Friday



5-5-5-5-5

Bottoms-up Press (R+L)
Pistol or Bulgarian Squat (R+L)
1/2 TGU (R+L)
Renegade Rows (alternate R+L)
Dbl Bench Press

Batwing Hold 5x:20s



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