
Wednesday, 11/4
November 3, 2020
Friday, 11/6
November 5, 2020Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Rev and Spider Lunges
6 Squat to Bootstrappers
12 Single Leg Pause Hip Bridge (6/leg)
Prep (8 Minutes)
1×5 High Hang Pulls+5 High Hang Power Cleans
1×5 Hang Power Cleans+5 Front Squats
1×5 Power Cleans+5 Front Squats
1×2 Clean Pull+5 Squat Cleans
2×1 Clean Pull+1 Hang Power Clean+1 Front Squat (working up)
Skill
EMOM 6 Minutes
1 Clean Pull+1 Hang Power Clean+1 Front Squat @ 55-60% 1RM (all at same weight)
Strength
Every 2 Minutes for 10 Minutes (5 sets)
Set 1: 3 Squat Cleans @ 65%
Set 2: 3 Squat Cleans @ 70%
Set 3: 2 Squat Cleans @ 75%
Set 4: 2 Squat Cleans @ 80%
Set 1: 1 Squat Clean @ 80+% (not encouraging PRs today)
Met Con
MC Prep (4 Minutes)
2×5 Kip Swings+5 Push Press (light, working)
1×1-2 Bar MU (or scaled option)+ 5 Thrusters
For Time (10 Minute Cap)
5-4-3-2-1 Bar Muscle Ups*
15-12-9-6-3 Thrusters (95/65)
*Bar MU scaling:
2-2-2-1-1 (~half volume)
Pull Ups
Jumping Pull Ups
Ring Rows