October 23

1. Sqt clean heavy singles

2. Push press 3 sets of 4

3. double kb clean to overhead 70/45. 10 reps rest 90sec x4

4. 3 rounds
    10 squat snatch 135/95
    run 20 meters down and back 2 times
    10 chest to bar
    run 20 meters down and back 2 times

5. 12 hspu rest 2 min x4. Guys use 2 45 lbs plates stacked on each side. Girls use a 45 and 25.

6. 20 yard sled drive rest 60 sec x10.