10.23.14 – Press/Carry and Metcon(2x4amrap)
October 22, 2014
10.27.14 – Squat and MetCon(Increasing Complex)
October 26, 2014

Strength:

Fitness:
Four sets of:
Sumo Deadlift x -6-8 reps
Rest 45 seconds
Box Jumps x  1.1.1.1.1.
Rest 45 Seconds
Hand Stand / Plank Hold x 30-60 Seconds
Rest 45 seconds

Performance:
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

MetCon:

Fitness:
With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:
Ground to Overhead x 10 reps
200 Meter Row

Performance:
Four rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
24″/18″ Box Jumps x 20 reps