Oct 10-14

Mon
Skill- Jerk
10 Min Even Minutes- 3 Jerks @65-70%
            Odd Minutes- 3-6 Strict Pull Ups/Ring Rows

Strength
Front Squat
6-6-6-6
(Build to a heavy set)

WOD
Death By Burpee

1 min - 1 burpee
2 min - 2 burpee
3 min - 3 burpee....until failure to finish prescribed burpees in the minute

Tue
Skill- KB Clean & Press
10 min Even min. - 4/4 KB Cl & Press
            Odd min - 20 sec plank

Strength
Weighted/Strict Push Ups
+ Payloff Press 8/8 after every set
Men- 14-12-10-8-6
Women- 10-8-6-4-2

WOD
Partner Row Chipper
(1 partner rows while the other completes movement, switch, repeat)
Row for Cal. & Fastest Time

2 x        MB Slams
             Sledge
             MB Cleans
             Box Jumps
             Pull Ups/Ring Rows
E- 20 reps of each     RX- 15reps     S- 10 reps

Wed
Skill- Squat Clean

E- 12 singles, build up to 90%
RX- 6 doubles, build to 80%
S- 5 sets of 3 Hip Cleans - receive in the squat

Strength
RDL
6-6-6-6 -add 5-10% from last week
+10 V-ups

WOD
AFAP establish...
-AMAP consecutive wall balls
-500m Row

Scaled- complete 40 WB 12/8lbs then row 500m

Thur
Skill- Drop Snatch/OH squat
E-5x4 Drop Snatch
RX-5x5 OH Squat
S- sets of 6-8 OH Squat or Goblet squat

Strength
Push Press
6-6-6-6

WOD
Even Minutes complete 3 Back Squat   E- @80% RX- @75% S- @70%
Odd Minutes AMRAP of Strict Press 65/45 lbs
                                          Row Cal
                                          Dips
                                          Sit Ups
                                          Push Ups
                                          Row Cal
                                          Strict Press

Fri
Skill-

Strength-

WOD- From WOD Jar