November 8th to 14th programming!

Monday

Buy in – 2 Rounds

20 Hollow rocks / 30 sec HS Hold / 10 Tall Jerks (footwork) / 5 inchworm

Mobility – Wrist Stretch

A) Split Jerk – Build to a 3RM

then drop sets at 90+85%

Metcon – For time

3-6-9-12-15 Wall Walks

54-45-36-27-18 Sit ups

Tuesday

Warm up – EA Warm up

A) Push Press – Build to a 3RM

then 2 drop sets at 90+85%

Metcon – For time

30/24 cal Row

30 Hang Double DB Squat Cleans (35s/20s)

50 Push ups

30 Hang Double DB Squat Cleans (35s/20s)

30/24 cal Row

Wednesday

Buy in – 3 Rounds

15 Goblet Squats / 20 Banded Pull Aparts / 30 sec superman hold

Mobility – Foam roll

A) Back Squat – Build to 3RM

then drop sets at 90+85%

Metcon – 5 rounds for time

55 Double unders

11 Deadlift (185/125)

7 Handstand Push ups

Thursday

closed

Friday

Buy in – 2 Rounds

15 jump squats / 10 Snatch high pulls / 10 Muscle cleans / 10 pass Throughs

a) 3 position power snatch – build to a heavy

Metcon- 4 min AMRAP rest 2 min x3

12 C+J (135/95)

7 Burpees