Monday 11/12

A.
Power Clean
5×5
50% of your 1RM

B.
AMRAP 16
8 Power Cleans (95/65)
8 DB Thrusters (50/30)
300m Row

Masters
A.
Same

B.
AMRAP 16
8 Power Cleans (65/45)
8 DB Thrusters (30/15)
300m Row

 

Friday 11/9

A.
Split Jerk
6×4
70% of your 1RM

B.
AMRAP 14
1-1-1, 2-2-2, 3-3-3, 4-4-4, etc.
Power Clean (135/95)
Burpee
Pull-up

Masters
A.
Same

B.
AMRAP 14
1-1-1, 2-2-2, 3-3-3, 4-4-4, etc.
Power Clean (95/65)
Burpee
Pull-up

Thursday 11/8

A.
Thrusters
6×5
60% of your 1RM

B.
FOR TIME
1200m Row
Then
3RFT
9 Man Makers (40/20)
15 Ring Dips
21 Double Unders

Masters
A.
Same

B.
FOR TIME
1200m Row
Then
3RFT
9 Man Makers (30/15)
15 Ring Dips
21 x2 Single Unders

 

Wednesday 11/7

A.
Skill Work: Rope Climb

B.
AMRAP 20
400m Run
2 Rope Climbs
4 Tire Flips
6 Burpee Broad Jumps

Masters
A.
Same

B.
AMRAP 20
400m Run
4 Rope Laydowns
4 Tire Flips
6 Burpee Broad Jumps