Monday- October 14th

Weekly Warm-Up: 10 min. AMRAP

Mobilize- Pass-through's

Bike x :60

Barbell Good Mornings x 10

Bike x :60

Goblet Squats x 10

Shuttle Sprint x :60

Scapular Circles x 10 each way

Shuttle Sprint x :60

Ring Rows x 10

Plank x :45 (add :05-:10 each day)

Today's Movement *Push-ups x 10

*Box JUMPS x 8

A. Snatch Technique Warm-Up

Two sets of:

Snatch-Grip Romanian Deadlift x 3 reps

Snatch High Pull from Below Knee x 3 reps

Muscle-Snatch x 3 reps

Snatch Push Press x 3 reps

Hang Power Snatch x 3 reps

Snatch from Below Knee x 3 reps *

Set 1 – Empty Barbell

*Set 2 – 95/65 lbs

OR

Clean & Jerk Technique Warm-Up

Two sets of:

Clean-Grip RDL x 3 reps

Clean Pull from Below Knee x 3 reps

Hang Power Clean + Push Press x 3 reps

Clean from Below Knee + Push Jerk x 3 reps

*Set 1 – Empty Barbell

*Set 2 – 95/65 lbs

B. "20.1"

10 rounds for time of:

8 ground-to-overheads, 96/65 lb.*

10 bar-facing burpees**

Time cap: 15 minutes

*Can be a Snatch OR Clean and Jerk

**If you STEP over the bar, it counts as SCALED, no matter the weight. A TWO-foot take off and land is required for RX.

C. Buy-Out

5 Way Shoulders x 1:00 each

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