Programming Preview: Week of 11/6
November 5, 2017
Tuesday, 11/7
November 6, 2017

Warm Up
3 Rounds
5 Pause Squats
5 Squat to Bootstrappers
5 Dolphin Push Ups
5 Hanging Scap Retractions

Work
Prep:
1×3 Hang Hi Pull+ 3 Hang Power Cleans+3 Strict Press (bar only)
2×3 Hang Power Cleans+ 3 Push Press (working up)+3 Kip Swings

5 Rounds for time, working 1 minute on/1 minute off, 15 round cap)
7 Hang Power Cleans (M:135/95/65, W:93/63/45)
14 Push Ups
7 Shoulder to OH
14 Pull Ups

Scaling Options:
½ volume: scale Pull Ups and/or Push Ups to 7 reps
Scale Pull Ups to 14 Jumping Pull Ups or 7 Ring Rows
Scale Push Ups to 7 with hands on a box

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