Oct 15
AM
A. PS Cluster - 1.1.1 x 6 sets; 15 sec b/t reps; 2-3 min b/t reps - 75-90% 1RM
45x5, 75x5, 125x3, 145x3, 165x3
170x3 - https://www.youtube.com/watch?v=fceB_9JBD9o
175x3 - https://www.youtube.com/watch?v=wGLbfBp7tOU
175x(2+f) - https://www.youtube.com/watch?v=nYXuILPkwCY
175x3 - https://www.youtube.com/watch?v=8yrAKNHjk8A
165x3 -  https://www.youtube.com/watch?v=9gf2joF_E0Q


B1. Snatch Grip Jumping Squats; 5 x 5 explosive, NOT TnG, reset 1 sec on ground; rest 90 sec b/t sets - jump off ground through heels at top - 40-50% 1RM
105x5, 105x5, 105x5, 105x5
105x5 - https://www.youtube.com/watch?v=D1Rv2an0R8c
B2. 1 and 1/4 CGBP @ fast tempo; 5 sets of 4-5; rest 90 sec
105x5
145x5 - https://www.youtube.com/watch?v=uaCveU9R7EY
145x5 - https://www.youtube.com/watch?v=AKq7ODkl9JA
145x5 - https://www.youtube.com/watch?v=t2vhqPZ6up8
145x5 - https://www.youtube.com/watch?v=9bR2qkuMpXM
145x5 - https://www.youtube.com/watch?v=OlKBQpFerC0

145x5 -
C. Clap Push Ups - 10 unbroken fast sets, as many sets unbroken in 3 min
https://www.youtube.com/watch?v=GIfJmHyq4YE

D. reverse hyper - 4 x 15 @ 10X0; rest 1min light and fast
all sets ub - https://www.youtube.com/watch?v=K3imLDxqgiE


PM
5min amrap 80-90% effort
10 wall balls 20# 10' target
10 kbs 1.5pd
10 burpee box jumps 24" sd
20 DU
rest walk 5mins x 5
change the order every set
keep track of rounds for every set

1 - 2+16 - https://www.youtube.com/watch?v=iN-UQ4jFisk
2 - (DU/BP/KBs/WB) 2+30 - https://www.youtube.com/watch?v=W_lP-q_TXWI
3 - (KBs/BP/DU/WB) 2+17 - https://www.youtube.com/watch?v=91AhSspYYI8
4 - (BP/DU/WB/KBs) 2+32 - https://www.youtube.com/watch?v=yQ0R2CurcHA
5 - (DU/KBs/BP/WB) 2+37 - https://www.youtube.com/watch?v=M8POh7hPtI0