Nov. 12

Strength

7 x 1 Power Snatch

MetCon

For Time:

5 Rope Climb (15 Pull Up)

20 Pistol (alt.)

30 KB Snatch

40 Push Up

50 Lunge

100 Air Squat

Nov. 9

"Lynne"

5 Rounds of:

Max Rep Bodyweight Bench Press

Max Rep Pull Up

(3-5min Rest between rounds)

Nov 8

Skill Work
Double Under

MetCon
3 Rounds of:
400m Run
30 Superman
30 Sit Up

Nov 7

Strength

3 x ME Handstand Hold

or

3 x ME HSPU

MetCon

EMOM for 15min

3 Power Clean @ 80-85% of 1RM

3 Burpee

Nov 6

Strength

Heavy Single - Push Press

MetCon

5 Rounds of:

10 Thruster (95#/65#)

10 Pull Up

1 Long Shuttle

Nov 5

Strength

12min to work up to a Heavy Single

Deadlift

(Not a PR)

MetCon

12min AMRAP

6 Deadlift (155#/95#)

9 Push Up

12 Box Jump (24"/20")

Nov 2

A. Heavy Single Snatch

B. 4x1 Snatch @ 80-90% of HS

C. 3 x 2 OHS @ HS