Thursday, October 4th

A) 12:00 HSPU drills and work.

B) 8:00 EMOM:
1) :45 Ring Hold
2) ME L-sit from the hang

C) Complex: 3 rounds:
3 Power Cleans
+
5 Push Jerk
+
3 Squat Cleans

Wednesday, October 3rd

A) Press:
18:00 total time to find 1RM strict press and 1RM Push Press.

Start with strict press, as soon as you find strict press, move right into push press.

B) 21-15-9: (15:00 cap)
Box Jump
Deadlift (135/95)
C2B/Pull-up

Tuesday, October 2nd

A1) OHS:
3×4

A2) Snatch Balance:
3×4

(15:00 cap)

B) 8:00 EMOM:
1) 3-5 Bar Muscle-up/2+2
2)ME Wall-Ball

*Rest 2:00*

8:00 EMOM
1) 5 Snatch @ 55-65% 1RM
2) ME T2B