26-30 November

MONDAY
LIL BANE

FOR TIME

20 Handstand Push-ups
15 Ring Dips
INTO
10 RD’s of “Macho Man”
3 Power Cleans/3 Front Squats/3 Push Jerks  (165/115 RX)

 

TUESDAY

Tempo Power Snatch
5 sec from floor to knee/3 sec hold in catch position
5 Sets
Set 1+2+3-65% 1RM
Set 4+5-70% 1RM

FULL COUNT

FOR TIME

21-18-15-12-9

Cal Row
Power Snatch (95/65 RX)
200m Run

 

WEDNESDAY

KRISTEEN

3RFT

500m Row
12 Deadlifts (225/155 RX)
21 Box Jumps (24″/20″)

 

THURSDAY

JERK COMPLEX
Take 8:00 to build to a Heavy Complex:
6 Push Jerks + 4 Split Jerks
Aim for a vicinity of 70% of your best Jerk, record heaviest completed complex

LOOSE CANNON

3RFT

3:00 Cal Row
2:00 Lateral Burpee Over Bar
1:00 Power Cleans (155/105 RX)
Rest 2:00 between RD’s

Score is total Cal and Reps added together

 

FRIDAY

FAIR SHARE

FOR TIME

200m Run/30 Power Snatches (75/55)
200m Run/30 Box Jumps (24″/20″)
200m Run/30 Thrusters (75/55)
200m Run/15 Power Snatches (75/55)
200m Run/15 Box Jumps (24″/20″)
200m Run/15 Thrusters (75/55)


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