Programming Preview: Week of 10/5
October 4, 2020
Tuesday, 10/6
October 5, 2020
Warm Up
3 Rounds
20 Mountain Climbers
10 PVC Dislocates
10 Open Palm Overhead Squats*
5 Squat to Bootstraps
then
Run 400m
Prep (15 Minutes)
1 x 5 High Hang Pull + 5 High Hang Power Snatch + 5 Overhead Squats
1 x 5 Hang Power Snatch + 5 OHS
1 x 5 Power Snatch + 5 OHS
1 x 5 Squat Snatch
then
4×3 Snatches working up (light/first working weight/second weight/third weight)
Met Con
For time (21 Minute Cap)
Run 400m
10 Squat Snatches*
Run 400m
8 Squat Snatches
Run 400m
6 Squat Snatches
Run 400m
4 Squat Snatches
Run 400m
2 Squat Snatches
* RX:
10 @ 115/85
8 @ 135/95
6 @ 155/105
4 @ 175/120
2 @ 195/135
Scaling Progression (choose starting point and progress through 5 weights in order)
M:45/65/75/85/95/105/115/135/155/175
W: 35/45/55/60/65/75/85/95/105/120
Scale Run
500 m Row/0.7 mile Assault Bike
