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13
Nov

Thursday November 14, 2019

Strength

5x on the 2:00s
3 BTN Sn Grip P Press+ Sn Balance+ OHS
*** all sets at 60% of Snatch 1RM

Conditioning

3 Rounds for Time
1000m Row
10 Squat Snatch @ 80%

12
Nov

Wednesday November 13, 2019

Strength

6x on the :90s
1 Pause B Squat (:03 in bottom)
1 B Squat
Set 1-2 @ 65%, Set 3-4 @ 70%, Set 5-6 @ 75%

Conditioning

“Step Aerobics” 3 RFT
30/24 Cal Bike
20 Single DB (50/35) Box Step Up (24/20)
10 Squat Cleans (135/95)

11
Nov

Tuesday November 12, 2019

Odd Object Conditioning

6:00 DBall Relay

Conditioning

“Piggy Back” 12 RFT in teams of 2
12 Alt DB Snatches (50/35)
12 Lateral Burpees over DB
12x 10m Shuttle Sprints
***teammates switch after completed rounds (6 each)

10
Nov

Monday November 11, 2019

Strength

Strict Press
Build to heaviest 3-rep
Then -10% for 3x 3

Conditioning

“Jack” AMRAP 20
10 Push Press (115/85)
10 KB Swings (24/16 kg)
10 Box Jumps (24/20)

6
Nov

Thursday November 7, 2019

Strength

8:00 to build to heaviest
Clean+ Push Jerk+ Split Jerk

Conditioning

AMRAP 16
20 Sandbag Squat Cleans (50/25)
10 Push-up Pull Throughs w/ sandbag
100m Shuttle Sprint (5-10-15-20)

5
Nov

Wednesday November 6, 2019

Odd Object Conditioning

8:00 Class Sled Push Relay

Conditioning

“My Fitness Pals” 3 Rounds
75 Double Unders
10 DB Burpee Box Step Overs (50s/35s) on a 24/20″ box

Directly into 3 Rounds
21/15 Cal Row
21 Thrusters (75/55)

4
Nov

Tuesday November 5, 2019

Strength

Power Snatch – EMOM 10
Min 1-5 – 2 Power Snatch
Min 6-10 – 1 Power Snatch

Starting at 60% and steadily building throughout

Conditioning

“High Noon” 3 RFT
9 Power Snatch (95/65)
12/9 Cal Bike
9 Bar MU
12/9 Cal Bike