October 10 - October 16

Monday

A) Build to heavy hang clean

B) "Wolfman"
FT (CAP-8):
- 30 Power clean (135/95)
- 15 Burpee over bar
- 30 Front squats (135/95)
- 15 Burpee over bar

Rx+
- (165/115)

Tuesday

"Rule #1, Cardio"
For Total Time (Any Order):
- 1 mile run
- 2km row
- 3 mile EB
*Athletes can do this in any order, but must complete the full distance before moving on

Wednesday

A) Snatch Skill
EMOM-12:
- 1 Power snatch (pause 1" off floor & below knee)
- 1 Squat snatch (pause 1" off floor & below knee)
*Start ~55% and slowly build to heavy for the day
*Not touch and go

B) "Invasion of the Body Snatchers"
AMRAP-10:
1-2-3-4....
- DB snatch - Left (50/35)
- DB snatch - Right (50/35)
*Must do 1 reverse Turkish get up after final snatch each set with same arm

Rx+
- Use KB (53/35)

ThursdaY

"Babadook"
4 Sets x AMRAP-5
- 8 Pullups
- 10 Hand-release pushups
- 12 Box jump (24/20")
*rest 2min
*continue where left off on previous set

Rx+
- C2B

Friday

A) 3 x 10 Back squat
*Build to 3 heavy attempts for the day

B1) "Smashing Pumpkins"
AMRAP-5:
- 50 WB (20/14)
- 500/450m Row

*rest 2min

B2) "Demon Slayer"
AMRAP-5:
- 50/35 Cal EB
- Max air squats

Saturday

Partner WOD
"Dr. Jekyll and Mr. Hyde"
AMRAP-20 (Teams of 2):
- 400m run (200m each)
- 30 KB swings (53/35)
- 20 T2B
- 100 DU
*one person working at a time throughout