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November 27th 

Warm Up (8 mins)

Lunge with rotation twists length of rig

Inch worm length of rig

Frankenstein walk length or rig

Bear Crawl length of the rig

Burgener warm up

 

A) Snatch (10 mins)

60% x2, 70% x 2, 75% x 2, 80% x 2, 85% x 1

 

B) Back Squat (10 mins)

75% 5 x 5

 

C) AMRAP 25
Teams of 3: *
150/100 Calorie Bike, 100 Power Cleans (135/95) (115/75) (95/45)
150/100 Calorie Bike, 80 Push Jerks (135/95)
150/100 Calorie Bike, 60 Front Squats (135/95)
150/100 Calorie Bike, 40 Clusters (135/95)

* use rower if not enough bikes

**cluster is a squat clean thruster

 

Cool Down

Foam Roll out

 

Accessory Work

Snatch Grip Deadlift (90%) 5x5

 

RARE Barbell

EMOM X 10

Hang Squat Snatch plus Snatch 70% building sets  

 

Back Squat

EMOM X 5

75% 5X5

 

Deadlift (No letting go of the bar)

75 X 5, 80 x5, 85 x5, 75% for max reps



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