Month: November 2019

• 30 Pull-up
• 175 m. Run or 12/9/7 cal.
• 20 C2B
• 175 m. Run or 12/9/7 cal.
• 10 Strict Pull-up
• 175 m. Run or 12/9/7 cal.
• 30 Clean 135/93
• 175 m. Run or 12/9/7 cal.
• 20 Clean 155/103
• 175 m. Run or 12/9/7 cal.
• 10 Clean 185/123
• 175 m. Run or 12/9/7 cal.
• 30 Deadlift 185/123
• 175 m. Run or 12/9/7 cal.
• 20 Deadlift 225/153
• 175 m. Run or 12/9/7 cal.
• 10 Deadlift 275/183

• 2×8 Band Strict Press + OHS
• 2×5 Jump Over
• Pause Snatch – Building in weight

• Snatch – 5×5 @ HAP

• 15 Slam Ball 30/20
• 12 DB Thruster 40’s/25’s
• 9 Burpee

• 12 PVC Jump-overs
• 6 PVC OH Squat
• 1 min. Leg Hold

• 20 DU or 50 SU
• then max rep Snatch 95/63 in time left

• 2×8 DB Wrist Curls
• 2×8 DB Reverse Wrist Curls
• 2×8 Band Rack Tricep Ext.
• 3×5 Seated Box Jump
• 3×5 KB Pause Squat
• Wrist & Rack Stretches during warm-up

• Front Squat – work up to a 1RM then do Finisher set of 12 reps at .68

• 12 alt-arm OH KB Lunge
• 10 Burpee over KB
• 8 alt-arm OH KB Squat

• Forearm, Left-side, Forearm & Right-side

• 1000/800 m. Row
• 50 Wall Ball 20/14
• 50 Box Jump 20/16
• 50 Sit-up
• 50 KB Swing 53/35
• 50 Clean 75/53
• 25/18 cal Bike

• 3×5 Band Strict Press
• 3×5 Band Upright Row
• 3×8 DB OH Extension
• 3×5 Hang Muscle Snatch

• Jerk – 5×5 @ HAP

• Bar-on-back Step-up 75/53 – 16/12
• HR Push-up
• Leg Lift
• DU

• 30 DB Snatch Burpee 25’s/15’s
• 50 DB Step-up

3 min. Rest

• 50 KB Swing 53/35
• 100 DU
• 30/20 Cal.

then immediately find team max weight C&J starting with empty bar and max weight allowed on each increase is 20# – 10 min. cap