Programming 10/2-10/7

Monday

Weightlifting

Back rack lunge

5×8
*RPE-6
Build through sets
Rest 2 min

Metcon

Score Time

5 Rounds

12 DB Hang Power Snatch 50/35 (6R/6L)

5 Shuttle run 25′

6 Burpees

5 Shuttle run 25′

TC 12

Tuesday

Metcon

“GRACE”

Score Time
30 Clean and Jerks, 135# / 95#

Wednesday

Metcon

Score Reps

EMOM 35

20-30 Double unders

8-14 Wallballs 20/14

8-14 Toes to bar

8-14 Box jumps 30/24

Rest 1 Min

Thursday

Weightlifting

Overhead squat

5×5
Add as you see fit
Rest 2 mins

Metcon

Score Checkmark

5 rounds

500/400M Row

5 squat cleans 155/105

10 Push up

Friday

Gymnastics

EMOM 10minutes
5 Strict Pull ups
+
5 Strict Ring Dips

Each round as fast as possible

Metcon

Score Time

2 rounds

30 deadlifts 115/75
20 DB box step overs 50/35 24/20
10 Sumo deadlift high pull 115/75
5 Wall walks

TC 12

Saturday

OPEN GYM 8:15am

TEAM WOD 9:15am

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