Tuesday 10/4

A.
E2MOM for 16mins (8 sets):
Snatch high pull + full snatch
Build each set (start around 60% of 1RM and build to around 90%

B.
4RFT:
10 KB snatch (32kg/24kg)
10 pistols
10 HSPU

Masters
A.
Same

B.
4RFT:
10 KB snatch (26/18#)
10 pistols – Use a box to sit/stand using only 1 leg
3 Wall Walks

Monday 10/3

A.
Backsquat
E2MOM 18min (10 sets):
2 reps building to a heavy set (ideally up to their 90% range if possible)

B.
For TIme:
Buy in: 800m run

Then…

100 DUs
75 wallballs (20/14)
50 kbs (32kg/24kg)
25 pullups
1 legless rope climb from seated position

Masters
A.
Same

B.
For TIme:
Buy in: 400m run

Then…

150 Single Unders
40 wallballs (20/14)
30 kbs (32kg/24kg)
20 pullups
2 rope lay downs