Tuesday 11/29/16

Part A:
15 minutes to establish heavy complex:
1 Hang Power Clean
1 Hang Squat Clean
1 Front Squat

*Work to a heavy load, managing weights as necessary.
Hang onto the bar for all 3 lifts.

Part B:
AMRAP 8 minutes
1 Complex: Hang Power Clean, Hang Squat Clean, Front Squat (80% of part A)
30 Double Unders

Part A: 225
Part B: 7+19 (185#)

Thursday 11/17/16

Part A:
Glute Activation Skill Work
3 Rounds (NFT)
10 banded good mornings (Green or Blue bands)
15 Banded lateral walks in each direction (band right above knee)
10 Lateral step ups per side

Part B:
EMOM 18 Minutes
Min 1: 3 Deadlifts @ 70% of your 1RM
Min 2: 30 second Hollow Hold
Min 3: 20 Wallballs (20/14 @ 10’)

Part C:
3 Rounds:
8 Elevated Ring Rows
16 Walking Back Rack Lunges (95#)
16 GHD Situps

Monday 11/14/16

Part A:
Back Squat
3-3-3-3-3
(75% of your 1RM across all 5 sets)

Part B:
AMRAP 3 minutes
3 Power Cleans (95/65)
9 Burpees

-Rest 2 minutes-

AMRAP 3 minutes
4 Power Cleans (95/65)
8 Burpees

-Rest 2 minutes-

AMRAP 3 minutes
5 Power Cleans (95/65)
7 Burpees

A. 5×3 @ 275
B. 154 Rx (4+3, 4+3, 4+4)