111620-112020

Monday 111620

STRENGTH

8-6-6-4*

Hang Power Snatch

*Keep weight moderate.

(Score is Weight)

WORKOUT

EVERY 4:00 x 3 SETS

10 Hang Power Snatches (95/65)|(75/55)

15 Bar Facing Burpees

20 Box Jumps (24/20)

(Score is Each Set for Time)

Tuesday 111720

STRENGTH

5-4-3-5-4-3*

Bench Press

*Keep weight moderate-heavy.

WORKOUT

AMRAP x 12 MINUTES

10 Alt. DB Power Cleans (50/35)|(35/20)

14 OH Lunges (R)*

15 Sit-Ups

14 OH Lunges (L)

Wednesday 111820

STRENGTH

ON A 12:00 RUNNING CLOCK...

5x5

Front Squat*

*Moderate for all sets

"REDLINE"

3 SETS

15-10-5

Front Squats (95/65)|(65/55)

Cal Bike

-Rest 1:30 b/t Sets-

*Cal Option...12-8-4

(Score is Each Set for Time)

Thursday 111920

STRENGTH

ON A 12:00 RUNNING CLOCK...

5x5

Push Press*

*Moderate for all sets

WORKOUT

FOR TIME

2 ROUNDS

60 Double Unders

12 Up-Downs

Into...

6 ROUNDS

4 Push Press (135/95)|(95/65)

8 Toes to Bar

Into...

2 ROUNDS

60 Double Unders

12 Up-Downs

(Score is Time)

Friday 112020

STRENGTH

ON A 15:00 RUNNING CLOCK...

5x5

Deadlift*

*Moderate for all sets

WORKOUT

2 ROUNDS FOR TIME

60/50 Cal Row

25 Deadlifts (155/105)|(115/75)

(Score is Time)