Week Nov. 14

MONDAY
AM
30 min AD
Z1
*every 3
min complete 3 turkish get ups

 PM
A. Clean and Jerk 60/1, 70/1, 80/1, 85/1, 90/1, 95/1, go for it if
feeling it.  Take last max number and
shoot for 2.5# higher.  Irrelevant what you are basing your number off.  
B. Back
Squat 50/5, 60/3, 70/1

+
Partner
CP-  Partner will hold barbell while GHD are Being Completed

AMRAP 12 min:
1 Deadlift275/
1 GHD Sit Up
partner
swith/rest
2 Deadlift
275/ 2 GHD Sit Ups
partner
swith/rest

TUESDAY
AM
10 min
Warm up
+
8x400m;
rest walk/200m
+
10 min
Cool down

PM
A. Strict Press 50%x5,
60%x3, 70%x2, 75%xAMRAP
B1. Banded T-Bar 8,8,8; rest 30 sec
B2. Kb Press Single Arm 5/5x3; rest 30 sec
B3. Glute
Ham Raise 3 x 8-12; rest 1 min

+
for time:
1k row
10 ground to overhead 165#
15 box jump 30″
20 kbs 2pd
25 wall balls
10 burpee bar muscle ups

WEDNESDAY
A. Hang
Power Snatch OTM +
6x3@60% + Double Unders 25 reps All in the same min.
B. Front Squat 60/1, 70/1, 80/1, 85/1, 90/1, 95/1, go for it if
feeling it.  Take last max number and
shoot for 2.5# higher.  Irrelevant what you are basing your number off.  
C. Sn Balance+OH Squat 5, 5, 3x5 (+5# more than last time)

+
4 Rounds
50ft OH Walking Lunge Steps 45/25
30 HR Push Ups
25 Pull Ups

Friday

AM
10 min Warm up
+
8x500m row; rest walk/200m
+
10 min Cool down

PM
A.  Snatch 60/1, 70/1, 80/1,
85/1, 90/1, 95/1, go for it if feeling it.
Take last max number and shoot for 2.5# higher.  Irrelevant
what you are basing your
number off.  

B. Power
Clean + Hang Power Clean OTM 1+3 reps @60%

+
30 OH Squat 135/95
30 T2B
20 Power Snatch 135/95
20 T2B
10 Squat Snatch
10 T2B

 SATURDAY

5 Rounds
1 Round is 3 Min
30 Air Squats
20 Kb Swings 2/1.5
10 Shoulder to OH 155/105
Remaining time in that 3 min Max Meters on the Rower

Rest for 3
min