Week of Nov. 29th

Monday

A. Snatch-1 rep every 2 minutes for 4 sets@90%

B1. 1-3 strict hspu+1-3 kippingx4 (form focus...you can go from deficit)

B2. 1 arm landmine pressx8/sidex4

+

14 min amrap

10 ALT DB Snatch@heavy

10 T2B

10 Push Ups

Tuesday

A. Front Squatx2x3@90%

B1. Weighted Pull upx3x5

B2. Tempo 1 arm KB Rowx5/sidex5

+

3 rounds

10/7 AB Cals

8 FR lunges@115/75

8 BR lunges

16 Pull ups (8 MU)

8 one arm KB FR squat/side

Wednesday

A. Clean and Jerk-1 rep every 2 minutes for 4 sets@90%

B1. Hollow rocksx20x3

B2. Arch upsx20x3

B3. Side plankx30 secx3

B4. Tuck Balancex30 sec x3

+

27-21-18-15

Row Cals

18-15-12-9

Power Clean@95/65

Rest 3 min

15-12-9-6

Bar facing burpees

15-12-9-6

Deadlift@185/155

Thursday

A. Benchx2x5@heavy

B1. Ball Push Upx10x4

B2. CG Benchx8x4

+

6 min amrap

Run 800

max reps STO@135/95

Rest 2 min

6 min amrap

400 M Run

20 box jumps

Rest 2 min

6 min amrap

200 M Run

100 FT sled push

Friday

A. Back Squatx2x3@90%

B1. Single leg RDLx8/sidex3

B2. The butt buttx15/sidex3

3 rounds

60 DU/120 SU

30 Wall Ball

Sunday

Rowers

Row 2 minutes, Rest 15 secondsx2

Row :30 FAST, Rest 15 secondsx6

Row 2 minutes EASY

Rest 3 minutes

Row 1 minute, rest 15 secondsx2

Row :15 seconds FAST!!!, Rest :15x6

Row 1 Minute EASY

Rest 3 minutes AND SWITCH

AMRAPERS

12 min

1 Plank Around the World (:15 sec a side)

plank

side plank

reverse plank

side plank

30 ABMAT

30 ARCH UPS

30 hollow rocks

12 min

30 DU/90 Singles

10 Rocket Jumps

10 T2B/15 HKR

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