Category: WOD

Snatch Pulls (from the ground)  4 x 3 start @ 60% (add weight each set)  Back Squat  1 x 3 @ 80%  2 x 5 @ 70% Complete for time:  30 Pistol Squats  30 KB Snatches  100m Handstand walk or 200m Bear Crawl

Split Jerk  3 x 1 @ 90%  Single Arm DB Row  3 x 8 (Heavy)  Weighted Ring Dips  3 x 10 8 Minute Clock – Max Distance/Reps  Burpee Broad Jumps

Squat Clean  4 x 3 start @ 70% (add weight each set) Complete for time:  21-15-9  Deadlifts  Reverse Grip “Strict” Pull ups

Tuesday October 6 2015 Complete 5x start @ 70% (add weight each set) 2 Snatch Grip Deadlift + 1 Hang Squat Snatch Thrusters (from rack) 4 x 5 start @ 60% (add weight each set) AMRAP – 10 Minutes 5 Burpees 5 Overhead Squats 155/115 40 Lateral Jumps

Hang Squat Clean (one inch below the knee)  1 x 1 @ 85% 2 x 2 @ 70-75% Back Squat (3 sec. pause) 1 x 1 @ 70% 2 x 2 @ 60% Complete for time: Team of 2 2500m Row  *Switch after one partner has completed 5 “Strict” HSPU and 1 Rope Climb

Friday October 2 2015 Back Squat  1 x 3 @ 80% of 1rm back squat  2 x 5@ 75% of 1rm back squat Stiff Leg Deadlift 2 x 6 @ 60% of 1rm deadlift Complete for time: 5 Rope Climbs 500m Row 10 Muscle Ups 500m Row 5 Rope Climbs

Thursday October 1 2015 Hang Squat Snatch 3 x 2 @ 75% of 1rm snatch Snatch Pulls 3 x 2 @ 80% of 1rm snatch Overhead Squats  4 x 3 @ 70% of 1rm OHS Prowler Push 4 x 50 meters “heavy as possible”

Power Clean 4 x 3 @ 70% of 1rm cleanFront Squats 4 x 3 @ 70% of 1rm front squatFor max reps:2 Minutes – Power Cleans 135/851 Minute Rest2 Minutes – Front Squats 155/1151 Minute Rest2 Minutes – Thrusters 95/65

Complete the cycle 3x:2 Snatch Grip Deadlift + 1 Hang Snatch @ 70% of 1rm snatchThrusters4 x 5 @ 60%-70% of 1rm C&JSeated Good Mornings 3/3/3/3/3Strict Pull Ups50 Total

Hang Squat Clean3 x 2 @ 75% of 1rmMax Hang Squat Cleans 30 sec @ 60% of 1rmBack Squat 3 x 5 @ 75% of 1rmAMRAP – 10 Min3 HSPU 6 Toes To Bar9 Burpees