Wednesday A) Clean and Jerk. final build from past 3 cycles here squat clean + split jerk stay around 70-80% feel for today for 6-8 singles B) Workout. 23:00 amrap 500m row 400m run 1k bike erg C) finisher work. 20 vertical toe touches 20 leg lowers rest as needed x3 rounds

Wednesday 10/29 A) 1200 M Bike 30 Sec On/ 30 Sec Rest B) 3 sets 8 BB Back Squats 5 Supine Leg Lowers (Dragon Fly) :20 Sec Side Plank /Side C) 10 Min AMRAP 100Ft Sled Drag 20 Box Steps 15 Sit Ups 600 M Bike

Tuesday 10/28 A) 4 Rounds Max Distance Row in 45 Seconds Rest 45 Seconds B) 3-4 Rounds Barbell Bent Over Row X8 Barbell RDL X 8 DB Drag Curls X 8 C) 10 Min AMRAP 300 M Row 12 Gorilla Rows 100 M Sled Push 15 Kettle Bell Swings

Tuesday A) Hybrid position DL from elevated surface 2.2.1.1 – building per set here rest 60-90 seconds bt sets B) DB front foot elevated split squat 10 steps – alternating each set – hold last week’s weight from last set for all 3 working sets this week C) Dynamic action Superset. :30 heavy reverse sled…