Monday 113020 STRENGTH BACK SQUAT 1x4 @ 70-75% (Moderate) of 2RM 1x4 @ 75-80% (Mod) 1x4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure...no more than 8-10. (Score is Weight) WORKOUT 2 SETS 15-12-9 Front Squat (115/75)|(75/55) Burpee Pull-Up -Rest 1:00 b/t Sets- Tuesday 120120 STRENGTH ON A 15:00 RUNNING CLOCK... 4x5 Deadlift* *Moderate-heavy for all sets. Maintain weight from last week or increase slightly. (Score is Weight) WORKOUT AMRAP x 7 MINUTES 8 Deadlifts

Monday 112320 STRENGTH ON A 15:00 RUNNING CLOCK... 4x5 Deadlift* *Moderate-heavy for all sets (Score is Weight) WORKOUT AMRAP x 12 MINUTES 5 Bar Facing Burpees 6 Deadlifts (185/125)|(135/95) 7 Toes to Bar (Score is Rounds + Reps) Tuesday 112420 STRENGTH ON A 12:00 RUNNING CLOCK... 4x5 Front Squat* *Moderate-heavy for all sets (Score is Weight) WORKOUT FOR TIME 100 Double Unders 30 Front Squats (95/65)|(65/45) 15/12 Cal Row 75 Double Unders 20 Front Squats (115/75)|(75/55) 15/

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 F

Monday 110920 STRENGTH EMOM x 12 MINUTES MIN 1 - 3 Power Cleans + 1 Jerk MIN 2 - 2 Power Cleans + 1 Jerk MIN 3 - 1 Squat Clean + 1 Jerk *Climb as you see fit We recommend you climb in EMOM to your squat clean and aim to do your squat clean at where you will begin your next set of 3 Power Cleans each set! (Score is Weight) WORKOUT FOR TIME 50/40 Cal Bike 50 Wall Balls 30/25 Cal Bike 35 Wall Balls 20/15 Cal bike 20 Wall Balls Directly into 800m Run (Score is Time) Tuesday 11102

Monday 110220 BASELINE WORKOUT I. ON A 15:00 RUNNING CLOCK... Establish a Heavy 3-Rep Power Clean (Score is Weight) -Rest as Needed b/t Efforts*- II. AMRAP x 12 MINUTES 250m Row 9 Power Cleans (115/75)|(75/55) 6 Push Press (Score is Rounds + Reps) *Rest at Least 5:00 b/t Efforts Tuesday 110320 STRENGTH 15-12-12-10* Bent Over Rows *Superset each set of BOR with 5-7 Barbell Rollouts (Score is Weight) WORKOUT 3 ROUNDS FOR TIME 400m Run 30 Box Jumps (24/20) 20 Toes to Bar -Hard C