1. Warm-up 2. Snatch, C&J technique work with 20k bar 3. 3 rounds, 1:30/:30 rest - 12 wall-ball, 9 box-jumps, 12 KB swings (55#) - intense, could expand to four rounds with more rest time...
From Oct 19 - November 26: Run 5 times a week, including 4 sets of Tabata sprints and one 5k run. Tabata sprints are maximal; 5k is sub-maximal, at around 80%-90% max HR. Continue maintenance lifting - higher reps of the dead-lift, snatch and clean and jerk, plus hand-stand/L-sit work, and the occasional CrossFit WOD.
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