Thursday, October 10th


BLDR60

a) EMOM x 15

3 Snatch High Pulls

b) Every 2 min for 20 min (10 rounds)

rnd 1: 400/300m Row

rnd 2: 12 OTB Burpees + 6 Power Snatch (mod)


BLDR45

a) Push Press (5-5-5-5-5)

b) Every 3 min for 12 min (4 rounds)

20/15 Cal Bike

20-30 Push Press (light)


BLDR30

21-15-9-9-15-21

KBS

Sit-Ups

Box Jumps


BLDRStrength

a) Power Clean (1x4 @ 60%, 1x4 @ 70%, 2x4 @ 80%)

b) Deadlift (4x4 @ 80%)

c) Strict Pull-Ups (5x3, add weight)

d) Weighted Plank Hold (4 x 60 sec)

Park Roberts