Week of November 2, 2020

Monday

A1. Deadliftx3x3@83%

A2. Close Grip BB Rowx10x3 (pause at chest)

A3. Strict Pull up-CTB if possiblex5x3

B1. Tuck or V upsx15x3

B2. Arch Hold with PVCx45 Secx3


21-15-9

Deadlift@225/155

Pull Up

Row Cals


Tuesday

A. Clean and Jerk Every 90 2 reps@83%x5

B1. Front squatx3x3@83%

B2. Box HSPUx5-8x3 FOR QUALITY!!!


9 min AMRAP

3 Thrusters@75/55

3 Burpees over the bar

6,6,6

9,9,9

ETC

Wednesday

CAP TBD

16 rounds

100 M Run

7 Box Jump Overs

40 FT OH Walking Lunge@75/55


Thursday

A. Snatch Every 90 seconds 2 reps@83%x5

B1. T,Y,Wx8 Each Wayx3

B2. TGUx3/sidex3


1 min STATIONS

DBALL

Rope Climb

Bike

Push Ups

Restx3

Friday

A1. Back Squatx3x3@83%

A2. Bulgarian Split Squatx5/legx3

A3. Hand over Hand Sled Pullx1x3


Row 1K

INTO:

5 rounds

50 DU

10 DB Squat Cleans


Sunday

500M Run@80%

200M Easy Run

100M Sprint

Rest 5 minx3

+

15 min AMRAP

50 FT Farmers Carry-HEAVY

:15 sec Tuck or L Sit

15 GHD sit ups

:15 sec HS Hold

15 T2B


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