October 21 – 27 programming!

Monday

Buy in – EA Warm up

A) 10 sets (1 set every minute on the minute)
3 Power Clean @55% 1RM Power Clean
3 Power Clean @60% 1RM Power Clean
3 Power Clean @65% 1RM Power Clean
2 Power Clean @70% 1RM Power Clean
2 Power Clean @75% 1RM Power Clean
1 Power Clean @80-85% 1RM Power Clean
1 Power Clean @80-85% 1RM Power Clean
1 Power Clean @80-85% 1RM Power Clean
1 Power Clean @80-85% 1RM Power Clean
1 Power Clean @80-85% 1RM Power Clean

B) 10 Sets (1 set every minute on the minute)
5 Front Squat @ 55% 1RM Front Squat
3 Front Squat @ 60% 1RM Front Squat
3 Front Squat @ 65% 1RM Front Squat
2 Front Squat @ 70% 1RM Front Squat
2 Front Squat @ 75% 1RM Front Squat
1 Front Squat @ 80% 1RM Front Squat
1 Front Squat @ 80-85% 1RM Front Squat
1 Front Squat @ 80-85% 1RM Front Squat
1 Front Squat @ 80-85% 1RM Front Squat
1 Front Squat @ 80-85% 1RM Front Squat

C) 4 Sets
5 Pendlay Row @8/10 RPE
*Rest as needed between sets.

Tuesday

Buy in – 2 Rounds

200m Run / 30 second Hollow Hold / 10 KB Thrusters / 10 Reverse Lunges / 30 sec Pull up Hang / 10 Calf Raises

Metcon – 4 Sets: (1 set every 8 minutes)
15 GHD Sit Ups
25 Wall Balls (20/14)
400m Run
50ft Front Rack Dumbbell Walking Lunge (2×40/25)

A) 2 Sets
5 Weighted Strict Chin Up
*Rest as needed between sets.

2 Sets
3 Weighted Strict Chin Ups
*Build to a challenging set of 3.
**Rest as needed between sets