Monday Nov 16th
Strength:
1a) Snatch Complex (20 minutes) -Power Snatch -Hang Snatch (Only if ready) -Overhead Squat x2 2a) Front Squat (Use 5rm if you do not have 1rm) 70x3 80x3 90xME 70xME 2b) Single leg SLDL w BW/DB/KB 4x10
Conditioning: 8 minute AMRAP -7 Deadlifts (225/185) -14 Wall Balls (25/20) -28 Dubs
12/10 of GAINZMASS: 1min max burpees to plate Strength: Front Squat 4x8 @70% Conditioning: 6 Rounds 10 Deadlifts (225/155)(205/135) 6...
12/9: Max Bar hang 12/10: 1 min max burpees to plate 12/11: 1 Min max KBS (55/35) 12/12: Max wall sit 12/13: 1 min Max Goblet Squat Hold...
Strength: Shoulder Press 4x8 @75-80% Conditioning: 10 Min EMOM 4 Push Up + Pull Across (40/25)(35/25) 4 Barbell Power Clean & Jerk...