111218-111618

Monday 111218

Workout

21-15-9

Deadlifts (135/95)-(95/65)

Shoulder to Overhead

Rest 3:00

15-12-9

Deadlift (155/105)-(115/75)

Shoulder to Overhead

Rest 3:00

12-9-6

Deadlift (185/125)-(135/95)

Shoulder to Overhead

Tuesday 111318

Strength

Back Squat

5-5-5-5

Build to a Heavy 5

Workout

AMRAP 14

200 Dubs

100 Wall Balls

50 TTB

Wednesday 111418

Skill Work

Rope Climbs

Workout

Double EMOM

EMOM X 12

Odd-8 Power Cleans (155/105)-(115/75)

Even-2 Rope Climbs

Rest 4:00

EMOM X 12

Odd-15/12 Cal Row

Even 12 Burpee Over Bar

Thursday 111518

Skill Work

Snatches

EMOM X 12

Min 1-4 : 5 Snatch DL + 5 Snatch High Pulls

Min 5-8 : 4 Hang Power Snatches + 4 Power Snatches below the knee

Min 9-12 : 3 Squat Snatches + 3 OHS

**The First two minutes of each movement must be done with an empty barbell!**

Workout

60 DB Snatches

40 Pull Ups

20 Box Jumps

400m Run

20 Box Jumps

40 Pull Ups

60 DB Snatches

Friday 111618

Workout

Against A 2:00 Clock

20/15 Cal Row

Max HSPU in remainder of time

-Rest 2:00 between sets-

3 sets

15 PERFECT Push Ups

15 PERFECT Ring Rows

1:00 Plank