
Wednesday, 11/27
November 26, 2019
Friday, 11/29
November 28, 2019
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 PVC Dislocates
6 PVC OHS
6 Alt Samson Lunges
Prep (12 Minutes)
1×3 Hi Pull+ 3 Hang Power Snatch (bar)+ 3 Plank to Squat
1×3 Hang Power Snatch+ 6 Kip Swings
1×3 Hang Power Snatch+ 6 Plank to Squat
1×3 Power Clean+3 Push Press
1×3 Power Snatch+3 Clean and jerk (working weight)+ 3 Pull Ups
Met Con
Run 800 M
6 rounds of
3 Power Snatch (135/95/75/55, 93/63/53/35)
9 Pull Ups
15 Squats
Run 800 M
6 Rounds of
3 Clean and Jerk (185/135/105/85, 123/93/73/55)
9 Burpees
15 Ab Mat Sit Ups
Run 800 M
Pull Up Scaling Options:
3 Bar Muscle Ups
CTB
Pull Ups (Rx)
Jumping pull Ups
Ring Rows