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”)
