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

 

Tuesday 11/6

A.
Back Squat
6×3
Building to a Heavy Set

B.
FOR TIME
20 Box Jumps
25 KB Swings (53/35)
30 Back Squats (95/65)
35 Wall Balls
40 Single Arm DB Snatch (50/30)
50 Ab-Mat Situps

Masters
A.
Same

B.
FOR TIME
20 Box Jumps
25 KB Swings (35/26)
30 Back Squats (65/45)
35 Wall Balls
40 Single Arm DB Snatch (30/15)
50 Ab-Mat Situps