Friday, 11/20
November 19, 2020
Programming Preview: Week of 11/23
November 22, 2020

Warm Up

3 Rounds
12 Rev Hand Spider Lunge
6 Hanging Scap Retractions
12 Single Leg Pause Hip Bridge
6 Plank to Squat

Prep: (12 Min)
1 x 5 High Hang Pull + 5 High Hang Power Clean + 5 Front Squat
1 x 5 Hang Power Clean + 5 Front Squat
1 x 5 Power Clean + 5 Front Squat

1×5 Power Cleans (light)+5 Burpees + 3 Pull Ups
1×3 Power Cleans (moderate)+ 3 Burpee Pull Ups
1×3 Power Cleans (just below working weight)+ 2 Burpee Pull Ups
1×2 Power Cleans (working weight)

Met Con

5 Rounds for time (25 min cap)
5 Burpee Pull Ups
5 Power Cleans (185/125)
5 Burpee Pull Ups
Run 400m

Burpee Pull Up Scaling
5 Burpees to Target+ 5 Jumping Pull Up
5 Burpees to Target+5 Ring Rows

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