Monday, 11/29
November 28, 2021
Wednesday, 12/1
November 30, 2021

Warm Up

3 Rounds

6 Pause Squats

6 Alt T Push Ups

6 Rev Hand Spider Lunges

6 Alt Samson Lunges

Prep (8 Minutes)

1×5 High Hang Hi Pull+5 High Hang Power Clean+5 Front Squats+5 Strict Press

1×5 Hang Hi Pull+5 Hang Power Clean +5 Front Squats+5 Push Press

4x:30 Row+3 Clean&Jerk working up

Met Con

5 Rounds

In 3 Minutes:

Row 15/12 Cals

Clean and Jerks*

Row Max Cals in remaining time

Rest 4 Minutes

Score by total Cal and reps (including buy in Cals and C&J reps)

*Round 1: 15 Clean and Jerks @50%

Round 1: 12 Clean and Jerks @60%

Round 1: 9 Clean and Jerks @70%

Round 1: 6 Clean and Jerks @80%

Round 1: 3 Clean and Jerks @90%

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