Friday, 112814

A. Snatch - 5RM TnG reps 

B. Back SqT - 5RM with 1 second pause each rep  

C. 3 rds 

500m Row 

10 bodyweight hang power cleans 

20 box jumps (24/20)

D. 30’ Yoke Walk (heavy but not max weight) x 5; rest 1 min between 

E. EMOM x 14-20

odd: weakness

even: weakness 2 

^athlete specific to not affect tomorrow. Tomorrow will be posted ahead of time for all. 

Monday, 102014

am:
A. 500m Row Repeats; x 5; rest 2:15 between - sustainable pace is goal here, building on prior weeks. 
B. Back SqT 
1x6 @70
1x6 @80
1x3 @90
1x2 @95
C. Front SqT
1x5 @65
1x4 @75
1x4 @80
1x4@80

pm:
A. 3 Positional Snatch (starting above knee, then below knee, then floor *not tnG from floor, reset hips); build to max in 12-15 min 
B. 10 min to establish 5RM TnG Snatch (power or SqT)
C. 
10 TnG Clean & Jerks (135/93)
10 Cal AB
10 bar facing burpees 
10 hspu 
10 T2B
rest 2/1 x 4; shoot for sustainable high % output; throughout
D. Scap Work and Positional OH Mobility / Stretch

One Session: 
A. 3 positional Snatch 
B. SqT - Back & Front 
C. WOD