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November 20th 

Warm Up (8 mins)

10 Scap Pull ups

10 Strict T2B

Hip mobility rig

Sumo Squat with kb

10 Air Squats with KB (2 second pause in bottom)

Burgener warm up

 

A) Power Snatch (8mins)

60% x3, 70% x 3, 75% 3 x 2

 

B) Back Squat 15 mins

1RM

 

C) AMRAP 18
30 Thrusters (95/65) (85/55) (75/45)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

 

Cool Down

Foam Roll out

 

Accessory Work

Snatch Grip Deadlift (85%) 5x5

 

RARE Barbell

Hang snatch + Squat snatch double work

60% of  1 x 3

65% x 1x 3, 70%  1x2

 

Back Squat

2 Rounds

Rest 1 min b/w climbing and 2 minutes between rounds

85% X 3, 90% X 2 , 95% X 1,

 

Deadlift (No letting go of the bar)

75% X 3, 80% x 2, 85% x 2, 90% 2, 95% x 2



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