PROGRAMMING 10/16-10/21

MONDAY

Weightlifting

Push Press

7×5
Start at 65%
Every 2 mins

Metcon

Score Time

9-6-3-6-9

Deadlift 185/125

Bar facing burpee

TC 8

TUESDAY

Metcon

Score Rounds and Reps

AMRAP 24

2 Box jump overs 30/24

2 Handstand push ups

2 KB squat clean 53/35

100M Overhead plate carry 45/25

WEDNESDAY

Weightlifting

12DL+9HPC+6PJ

Score Weight

5 sets

Build to a heavy complex

Rest 2-3 mins

*double overhand only

TC 30

THURSDAY

Weightlifting

Power Snatch

7 sets
3 hang power snatches
Build to a heavy 3
Rest as needed

Metcon

Score Time

AMRAP 20

70 Calorie row

50 Push ups

FRIDAY

Gymnastics

Bar Muscle-ups

5 x Max Reps

Banded

Jumping w/ box

Jumping w/ kid bar

Metcon

5 Sets
4 Bar muscle ups
Every 2 minutes
*team up

SATURDAY

Metcon

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