29/11/2017

A. Deadlift 5 x 10 @ 60% of last weeks Heavy 5

B. For Time in Pairs

200 DU
100 KB Snatch 24/16
60 Cal Row
40 Burpee Box Jumps 30/24
60 HSPU
100 KB Snatch
200 DU

Or For Time in Pairs

300 Single Unders
100 KB Swing 24/16
40 Burpee Box Jumps 24/20
60 Push Ups
100 KB Swing 24/16
300 Single Unders

27/11/2017

A. EMOM 12
Even – 1 Clean (Pause 1s in catch)
Odd – 3 Cleans

Bar @ 75%-80% of your max clean
– Focus on perfect movement patterns
– Technically perfect
– No fails

B. 24 EMOM
1- 10 KB Swings 24/16 + 10 Press Ups
2- 12 Wall Ball 9/6 *Pause when you Catch the ball, before you squat.
3- 45 Second Row 10/12/15/18
4- 12 Alternating Front Rack Lunges 40/30