top of page

Nov 21-26

Updated: Nov 22, 2022


A. Hang Snatch+OHS+Snatch with pause in OHS+Snatchx3

B. Snatch EMOM 12-build to 85%

in 3 minutes complete

400m Run

15 OHS-light! max strict pull ups

rest 2 minx4


A. Back Squatx4x6 between 75-85%

4 rounds

1 min to complete

1 rope climb

10-12 burpees

max db clean and jerks

rest 3 min

90 secs to complete

2 rope climbs

15 t2b

max db lunges

rest 3 min


A. Bench Pressx6x6 between 70-80%

emom 40

minute 1-12/10 cal ski

minute 2-6 power clean+6 push press

minute 3-10/7 cal bike

minute 4-14 wall ball

93 views0 comments

Recent Posts

See All

Monday A. Back Squatx5x3- 5 second tempo down, 75-80% Then x10x1 with no tempo@65% B. Single leg db rdlx6/legx3 C. Dual db hang cleanx8x3 Every 2 min for 20 1-12/9 cal bike into 3/5 muscle up or burpe

Monday A. Back Squatx8x4-5 second tempo on the descent-try to increase the weight from 3 weeks ago by 5-10 pounds B. Every 2 minx10 sets 1-3 weighted pull ups (scale is assisted with barbell but make

Monday A. Back Squatx8x2 with 7 second descent....yikes. These will be lighter than the previous two weeks B. Hspux4x5- pick a version that is strict and tough for you. This can be off a higher box

bottom of page