Saturday, November 30, 2024
AMRAP in 15 minutes of:
1 Front rack complex (135#/95#)
30 Double unders
15 Pull ups
Thursday, November 28, 2024
With a partner for time:
Run 800m
40 Clean & jerk (135#/95#)
Run 800m
80 Dumbbell snatch (50#35#)
Wednesday, November 27, 2024
EMOM for 20 minutes:
Odd Minutes – 5 Burpees, Max wall ball (20#/14#)
Even Minutes – Rest
Tuesday, November 26, 2024
Strength
Squat
Conditioning
8 Rounds for time of:
18 Bench press (45#/35#)
15 Hang cleans (45#/35#)
12 Push press (45#/35#)
Sunday, November 24, 2024
10 Rounds for time of:
3 Hang power snatch (115#/80#)
3 Overhead squat (115#/80#)
6 Lateral bar hop burpees
Saturday, November 23, 2024
AMRAP in 16 minutes of:
10 Sumo deadlift high pull (75#/55#)
10 Box jumps (24″/20″)
5+ Toes to bar [5-10-15-20]
-THEN-
5+ Sumo deadlift high pull (75#/55#)
5+ Box jumps (24″/20″)
5 Toes to bar
