Wednesday, November 21st

A) Squat Snatch: (15:00)
2×3 @ 70%
2×2 @ 80%

B) 12:00 AMRAP:
5 Deadlift @ 65%
12 Wallball (20/14)
5 BMU/2+2 Progression

Tuesday, November 20th

A) Deadlift:
15:00 to find heavy 8 TnG

B) 15:00 EMOM:
1) KB Goblet Squat
2) T2B/K2C
3) Burpees over KB
4) Pull-ups/Ring-Rows
5) Rest

Monday, November 19th

A) Every :90 for 6:00
2 Clean & Jerk @ 70%

*Rest 3:00*

Every :90 for 6:00
2 Clean & Jerk @ 80%

B) For Time: (15:00 Cap)
100 DU/200 SU
25 Power Snatch (95/65)
50 Sit-ups
100 DU/200 SU
25 S2O (95/65)
50 Box Jumps

Saturday, November 17th

A) Pause Clean:
4×3

Build in weight, pause just above the knee

B) For Time in Pairs: (18:00 Cap)
80 Cal Row/Bike
80 Box Jumps
80 S2O (95/65)
80 Pull-up/Ring Row

Athletes split reps evenly.
Athletes can break it up however they want, but all work for the movement must be done before moving on.
1 Athlete Works/1 Athlete holds KB in suitcase
** Work can only happen if KB is in suitcase, if KB touches the ground, all work stops**

Friday, November 16th

A) 5:00 EMOM:
2 Back Squat @ 80%

*Rest 2:00*

5:00 EMOM:
1 Back Squat @ 90%

B) 16:00 AMRAP:
15 KB Deadlift
25ft KB FR Lunge
75 DU/100 SU
25ft KB FR Lunge
15 T2B/K2C

Thursday, November 15th

A) 3 Rounds NFT: (18:00)
:30 Ring Hold
10 Headstand Weight Transfer
:30 Nose & Toes
10 MU Progression
:30 Hollow Hold
10 Ring Support Swings

B) 21-15-9:
Strict HSPU/progression
Strict Pull-up

Wednesday, November 14th

A) Front Squat: (15:00)
Find today’s heaviest 5 reps

B) Single-Arm KB Sit-up: (12:00)
3×5 ea arm

C) 3:00 AMRAP:
10 Alt DB Snatch
10 Sit-ups

*Right into*

3:00 AMRAP:
DB Thrusters

Tuesday, November 13th

A) 12:00 to complete 12 reps of:
3 Push Press + 2 Split Jerk: (12:00)

B) 18:00 EMOM:
1) 10 C2B/Pullup
2) 10 Bar Facing Burpee
3) 10 Hang Clean (115/75)

Monday, November 12th

A) Snatch: (15:00)
6 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%”

B) 3 Rounds for Time: (12:00)
20 Ring Push-Up
5 DL @ 60%
10 T2B/K2C
50 DU/100 SU

Saturday, October 27th

A) Row with Partner:
8:00 to accumulate as many Meters at possible.

1 work, 1 rest. Athletes switch every :30 Seconds

Coach will be calling out the switch every :30 seconds, athletes should be quick on and off the rower.

B) 16:00 AMRAP in Pairs:
32 SA Alternating KB Snatch
40 Box Jump
32 Alt Front Rack Lunge
40 Sit-ups

1 Working/1 Resting

Athletes must split each movement evenly, but can break it down however they want.