Tuesday 12/4

A.
Strict Press
6×2
80% of your 1RM

B.
AMRAP 14
16 Single Arm DB Snatch (50/30)
9 Pull-Ups
200m Run

Masters
A.
Same

B.
AMRAP 14
16 Single Arm DB Snatch (30/15)
9 Pull-Ups
200m Run

 

Monday 12/3

A.
Skill Work: Weighted Pull-ups

B.
EMOM 20
6 Burpee Box Jumps
12 Deadlifts (185/135)
12 DB Front Squats (50/30)
30 Sec Plank Hold
40 Double Unders

Masters
A.
Same

B.
EMOM 20
6 Burpee Box Jumps
12 Deadlifts (135/95)
12 DB Front Squats (30/15)
30 Sec Plank Hold
40 x2 Single Unders

 

Friday 11/30

A.
Strict Press
5×5
60% of your 1RM

B.
AMRAP 12
8 Front Squats (185/135)
200m Run

Masters
A.
Same

B.
AMRAP 12
8 Front Squats (135/95)
200m Run

Thursday 11/29

A.
Clean
Find your 1RM in 15 min

B.
EMOM 15
15 Box Jumps
40 Double Unders
2 Wall Walks

Masters
A.
Same

B.
EMOM 15
15 Box Jumps
40 x2 Single Unders
2 Wall Walks