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
