Programming Preview: Week of 11/30
November 29, 2020
Tuesday, 12/1
November 30, 2020
Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Band Good Mornings
6 Rev Hand Spider Lunges
24 Jumping Jacks
Prep: (8 Minutes)
1×5 Hang Hi Pull+5 Hang Power Cleans +10 Front Squats (bar only)
1×3 Power Cleans+5 Front Squats (light)+5 Kip Swings
1×3 Front Squats (moderate)+5 Kip Swings+50 Single Skips
1×3 Front Squats(MC working weight)+3-5 Pull Ups + 25 Double Unders
Strength
In 15 Minutes:
Establish a 5 RM Front Squat
Met Con
AMRAP 15 Minutes
15 Pull Ups
10 Front Squats (135/95)
50 Double Unders
Pull Up Scaling:
10/5 Pull Ups
15 Jumping Pull Ups
10 Ring Rows
Double Under Scaling:
35/20 double Unders
100 Single Skips
