Oct 17th & 18th

Oct 17
Friday
A. Back Squat, work to a single - go for it if you feel good
B. Snatch, 1 rep @ 135lb per min x 5 mins
C. Squat Clean and Split Jerk, 1 rep @ 165lb per min x 5 mins
D. double KB Front Squats @ 24kg/arm, AMRAP x 1 set to failure
E. Stir the Pot on Swiss Ball, 30 sec movement x 5 sets, rest as needed b/t
A. 253# fail 263
B. completed
C. completed
D. 21 reps, these went downhill fast-- shoulders/rack position more so than legs
E. complete, these make me sore 
8

Saturday Oct 18
5 sets @ high effort:
10 Toes to Bar
10 Box Jump Overs - 20”
10 OHS @ 65lb
1 min b/t sets
:57 :54 :57 :59 1:01
+
10 min rest
+
5 sets @ high effort:
10 Ring Dips
10 Russian KBS - 32kg
10 Wall Balls - 20# to 9 ft
1 min b/t sets
:58 :54 :59 :57 1:06
7-- this was really hard