7-8 Deadlift + Metcon 23.11.2018
8-9 Basic Endurance Run
12-13 Deadlift + Metcon 23.11.2018
16-17 Clean technique
17-18 Basic Endurance Run
18-19 Deadlift + Metcon 23.11.2018

a) HSPU 5 sets x amount

b) Alternating DB floor press 3 x 20

c) Single arm press 3 x 10/10

Sumo Deadlift against a band: Build to a 1RM. Rest 2:00

• Option: Sumo Deadlift: 5 x 5, adding weight if form permits. Reset between each rep. Rest 2:00.

For time:
Buy in: 100 Double Unders

then
10-9-8...-1
Burpee over bar
Push Press 60/40kg

Then
Cash out: 100 Double Unders

5 Rounds for time
12 USA Swing 24/16kg
12 Burpees

Rx+: 15 Reps per movement
Timecap: 8 mins

Deadlift 5x5

Jackie
For time :
1000m row / 40 cal bike
50 thruster@20/15kg
30 pull up
time cap: 12 mins

Every 4:00 x 4 Sets:
Run 400 Meters / Row 400m / Ski 400m / Stairs x 1
12 x Bar Front Rack Alternating Box Step-ups (61/51cm and 42.5/30kg)

Then right into:

Every 4:00 x 4 Sets:
Row/Bike/Ski x 18/15 Calories or 1+½ x Stairs
15 Ground to Overhead w. plate (20/15kg)

Then,

AMRAP 4:00
KB March in Place x Max Reps
- Favor your weaker side
- 1 KB in Front Rack. Alternate Sides (24/16kg)

3 Rounds for time w. partner:
Row 1k
50 Hang Power Snatch (35/25kg)
30 Kipping Pull-ups

• Split work as you wish
• Rx+: 42.5/30kg + C2B Kipping Pull-ups
• 30 Minute Cap

4x4min (2min rest)

(A) AMRAP 4
Of Wall Balls
*start every minute with 5 Deadlifts 100/70kg

(B) 4min Core quality of:
5/5 Hollow to Arch to Hollow roll + V-ups
10/10 Side Plank Lifts

(C.) AMRAP 4 (Quality, with good tempo)
5 Ring Dips
7 Ring Rows (strict and challenging)
10 Air Squats

(D) ME Cal. Row/Ski/Bike