P
A1. 1 Hang Squat Snatch + 3 OHS @70% (3 sets)
A2. Box Jump (3×3 @ challenging height)

B. RMU: 3 “big” ~70% sets. Rest 1-2 min between sets

C. FT: 21-15-9 [T5/C8]:
DB Snatches (50/35)
Cal Row (18-13-7)

directly into

FT: 21-15-9 [T5/C8]
Box Jump Overs (24/20)
Pull Ups

 

F
A1. OHS: 3xM7
A2. Box Step Ups: 3×10 (5/leg)

B. NFT: 8-7-6…1 of
Strict Pullups (1 Neg = 2 Strict. 4-4-3-3-2-2-1-1)
Bike Cals

C. FT: 21-15-9 [T5/C8]:
DB Snatches (50/35)
Cal Row (18-13-7)

-directly into-

FT: 21-15-9 [T5/C8]
Box Jump Overs (24/20)
Jumping Pull Ups

D*. Hang Squat Snatch: 3×3@%70

E*. Snatch Pull: 3×3@80%

 

Triangle Invitational: October 21st, 22nd

 

Happy Birthday to Steve!

 
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