October 15th S&C

A1. Snatch grip deadlift, 4x2 @ 1RM and adding, pause just off ground, below the knee, above

the knee, all the way up, :60 rest

A2. DB bench press, 4x6­8, :60 rest

B. Strict pull ups, 3x max in :60, :60 rest

+

AMRAP in 8:00

10 KB swings

12 HR push ups

14 wall balls

30 double unders

+

2 sets not for time:

10­15 hip extensions

:30/side plank