3 rounds for quality
3 russian dips
5 lat pulls
5+5 corckscrew squats

3×15-20 unbroken C2B/Pull up, minimal rest between sets.

naiset 40/miehet 50

Squat clean 3×5 @70% – Drop and reset each rep

Find your new 5RM back squat

You will get to do this every week for 6 weeks. The goal is to consistently add 5-10lbs. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

3x70%, 3x80%, 3x90%+

Tuesday 11/17/15

Start up(10)
Stretch(4)
Group warm up-calisthenics-(4)
20 each
Pass through
Halo

Goat work(6)

Clean and Jerk(work up to one rep max)(15)

Bootcamp
Amrap 15
10 db push press 20#
10 bicycles
10 squats

Metcon(18)
10 shoulder to overhead 105/75
20 box jumps/step ups 24/20
30 burpees
800m run
30 hrpu
20 box jumps/step ups 24/20
10 shoulder to overhead 105/75

Metcon-comp(18) 145/85
9 cleans
9 burpee to two
12 snatch
12 hrpu
15 kbs 70/53
15 burpees to two
18 cleans
18 hrpu
21 deadlift
21 hspu

Finisher
30 v ups
2 min hamstring stretch per side
2 min low back smash

5x5 Push Press (75%)

4 rounds, each for time of:

• 1,000-meter row

Rest as needed between efforts.

8x75%
5x80%
3x85
1x heavy