The focus of this cycle will be on the Olympic lifts (Snatch and Clean & Jerk).
The cycle will lead into the CrossFit lift off starting on Nov 3rd.
Here is the weekly set up for this cycle:
Monday: Deadlift + HSPU
Wednesday: Jerk or Push Press
Thursday: Snatch (including snatch balance, overhead squat etc.)
Friday: Clean or Clean and Jerk
Saturday: Explosive hip power (KB work, box jumps, broad jumps, med ball tosses etc.)