Tuesday, October 11th - Thursday, October, 13th

Tuesday's Training:
A. Find 1RM Clean & Jerk in 10 minutes
B. Find Max Standing Triple Jump in 3 attempts
+
AMRAP 7 Minutes:
150 Double Unders (Buy-In)
THEN, with remaining time, complete sets of:
7 Wall Balls
5 Burpees - jump to 12" above max reach each time

RESULTS:
A. 245#
B. 24'
+
7 Total Rounds

Wednesday's Training:
A. Snatch Grip DL from 4" Step; 5-7; rest 2:30 x4
B. Pendlay Rows @31X2; 5-7 reps; rest 3 minutes x3
C. DB Ext Rotations @3010; use 10% 1RM CGBP; 8/arm; rest 1 minute b/t arms
+
AIRDYNE M.A.P. Training - Complete 15 straight sets:
30 seconds @85%
30 seconds @50%

RESULTS:
A. 185# x7, 205# x7, 225# x7, 225# x7
B. 135# x7 (all 3 sets)
C. Completed
+
M.A.P. session completed

Thursday's Training:
A.  Practice Olympic Lifts w/light weights for 10-15 minutes
B. 1-5 Butterfly Pull Up Ladder x3; easy pace
C. 2 TGU/minute for 10 minutes

RESULTS:
A. Practiced various C&J, various Snatch work
B. Completed
C. Used 53# KB