A) CF Metcon (or CF Lift-off if you are signed up)

B) Work on a Gymnastics weakness. (ttb, ctb, mu, pistol etc..)

Oly: Power Clean and Push Jerk (no split jerks)

4x2 @85%

WOD:

AMRAP 9 minutes

9 Power Cleans 95#/65#

9 Burpees

9 Power Cleans 95#/65#

9 Box Jumps 24”/20”

Skill – 250m Row for time

WOD - 20 Min EMOM, alternating

1) 8/6 Calorie Row

2) 12 DB Thursters (20-30/10- 20)

3) 40 ft Sled Push (empty sled for girls/ 50lbs added for guys)

4) 12 Ball Slams (20/14)

A) Clean and jerk 5 singles at 87- 90%

B) CF Metcon (if you are doing Lift-off, you should probably skip this metcon, spend some time working on snatch before your c&j)

C) In 5min complete:

400m run, then max burpees to target

Oly: 8 min EMOM Snatch Deadlift + Snatch @70% of 1RM Snatch

5 minutes for review: Snatch Deadlift (snatch grip DL + keeping shoulders in front of the bar for power

position) and Snatch Review

5 minutes for warm up

WOD:

WEDNESDAY 11/2

Skill – EMOM 12

Min 1) Max strict pullups in :30 (rouge bar then bands for sub)

Min 2) 10 DB Bent Over Rows (try to increase weight through all 6 rounds) *Both hands*

WOD – 7 Rounds for time

Strength:

20 minutes to find

Bench Press Heavy 3

Then review hang KB PS

WOD:

3 RFT

1 Legless Rope Climb subs  1 Rope Climb  4 Up/Knee Raise/Down  10 Ring Rows

100M Run

A) Snatch; 5 singles @ 87 - 90% of 1rm

B) CF Metcon

C) Bar Muscle up; 3 attempts, max total reps.

(If you cant do these, do them banded, or jump into it from a lower bar)