10.30.14 – Skill and Metcon(5x2MinAmrap)
October 29, 2014
11.3.14 – Power Cleans and MetCon(3RFT-BJ,Burp,Run)
November 2, 2014

Strength:

Fitness:
Four sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Pull-Ups x 6-8 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

Performance:
6 Sets every 90 Seconds
1 Snatch Grip DL + 1 Hang Snatch + 3 OHS

 

MetCon:

Fitness:
In teams of two alternate every 20 calories and Row for as many calories as possible in 10 minutes

Performance:
Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Ground to Overhead w/ Plate (45/25)
10 Box Jump Overs