Wednesday, oct 5

Weightlifting:

Alt EMOM 15 mins: Power Snatches and Snatch Pulls

Every 1:30 for 15 mins, alternating between:
2 Power Snatches, pick load

1x [ 2 Snatch Pulls + 1 Low Hang Squat Snatch + 1 Squat Snatch ], pick load

Athlete Instructions

Start at ~80-82% 1RM power snatch.

“A Series of Unfortunate Events”

AMRAP 10 mins: Alternating Single Arm Devil Press, Box Jump Overs, and American Kettlebell Swings

Complete as many rounds as possible in 10 mins of:

4 Alternating Single Arm Devil Press, 70/50 lbs

6 Box Jump Overs, 24/20 in

10 American Kettlebell Swings, 53/35 lbs

Athlete Instructions

Goal: 6+ rounds

Notes

The goal today is to maintain around 90 secs per set with the idea of staying unbroken and moving quickly between movements. Each movement should be at a weight that is challenging, but allows the athletes to rest minimally throughout the AMRAP.

L2: 50/35 DP, 35/26 KBS

L1: 35/25 DP, 35/26 RKBS