
Programming Preview: Week of 11/1
October 31, 2021
Tuesday, 11/2
November 1, 2021Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Rev Hand Spider Lunges
5 Dolphin Push Ups
15 Mountain Climbers
Prep (6 Minutes)
2×5 Kip Swings+5 Rolling Split Straddles
1×5 Knees to Chest+10 Supine Scorpion
1×3-5 Toes to Bar+10 Supine Scorpion
Toes to Bar Test
For Time (9 Min cap)
75 Toes to Bar
Score by time, if DNF, score is 9:00+ :01 per rep left
Met Con
Prep (8 Minutes)
Run 400 M
3×5 Hang power Clean and Jerk working up
Work
Every 3 minutes for 15 minutes
Run 400 M
Max Hang Clean and Jerk in remaining time (135/95)
score by total C&J