Week of 10/13

10/13 *Strict Banded PU 5 Sets to Failure. 90-120sec rest between sets. *Push Press 6x4 80% *Back Squat   Work up to a heavy Single. -5% x1 -10% x1 *12 Min AMRAP 3,6,9,12...... *Push Ups *Heavy SlamBalls *Burpees

10/16 *Kipping practice (10 min) *Clean Deadlift + Power Clean 6x2 80% +5lbs *Back Squats 6x2 80% w/2 sec Pause in Bottom. *Front Squats 4x4 65% *Half Annie 25-20-15-10-5 *Double-Unders/SU x2 *Sit-Ups

10/18 *Strict Banded PU 5 Sets to Failure. 90-120sec rest between sets. *Total of 20 Kipping Pull-Ups (Skill and Strength, NFT) *Clean Deadlift + Power Clean 6x2 80% +10lbs *For Time: Sprint 100m Heavy DB Hang Cleans – 20 reps Sprint 100m Heavy DB Hang Cleans – 15 reps Sprint 100m Heavy DB Hang Cleans – 10 reps Sprint 100m Heavy DB Hang Cleans – 5 reps