• Daniel LaPointe

Monday, October 8


5 min Bike/Row Every 15/12 calories, complete: 2 Walkouts 3 Spidermans, each side 5 Wall Squats 5 Barbell Good Mornings 5 Back Squats 5 Snatch Grip Push Presses 5 Overhead Squats 3 Snatch Balances 3 Hang Squat Snatches

Snatch

On the Minute x 12: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (78-81-84) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (88-90-92) Minute 12: Rest Not for Time: 3 Singles (92-94-96)

Back Squat (3 x 9)

3 Sets of 9 (76-80-84)

Dirty 30 (Time)

For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (60/40) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wallballs (30/20) 30 Bar Facing Burpees 30 Double Unders

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