Monday, 11/16
November 15, 2020
Wednesday, 11/18
November 17, 2020

Warm Up

3 Rounds 
8 Hang Scap Retractions
8 Spider Lunge w/Reach 
8 Alt Bird Dogs 
4 Squat to Bootstrappers

Strength

Prep (10 Minutes) 
5 w/bar, 5-5-3-3 working up 

20 Minute EMOM
A) 2 Back Squats at 75-80%*
B) 3-6 Strict Chin Ups 

*Allow one increase in weight only: emphasis is on consistent bar speed and technique

Chin up Scaling:
1-3 Single Chin Ups
3 Band Assisted Strict Chin Ups
1 Chin Grip Negative

Met Con

For time (12 Minute Cap) 
21-15-9 
DB Hang Squat Cleans (50s/35s)
Box Jump Overs (24”/20”) 

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