Tuesday, October 6th

Warmup: 15 Minutes of

10 Calorie Row

10 Banded Pull Aparts

10 Banded Deadlifts

10 Banded Single Arm Press (each arm)

10 Banded Pushups

10 Banded High Pulls

10 Banded Squats

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Strength: 5 x weighted pullups max reps

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Oly Practice: 4 x Complex

Complex = 3 cleans + 3 hang cleans + 3 Jerks

*self regulated rest

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WOD: 4 x 2 minute AMRAP

3 S2OH 155/95#

6 Burpees

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Endurance: OTM X 30 Minutes

Odd Minutes - Max distance row to 40 second mark - 20 Seconds rest

Even Minutes - Max rep 10 meter sprints to 40 second mark - 20 seconds rest