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November 30, 2017

Strength:
1 Snatch Grip Push Jerk
+
1 OHS
X2
(1+1x2, Complete this complex for 5 sets while increasing in weight if possible)

Conditioning:
7 Min Amrap
25 OHS (45/35)
2 Wallwalk 

November 30, 2017

Skill:
Open Skill Work
(pick any skill movement and practice)

Metcon:
10 RFT
200m Run
10 Wallballs 

November 29, 2017

Strength:
1 Rep Max Strict Press
Into
1 Rep Max Push Press
Into
1 Rep Max Push Jerk

Accessory:
2 Min Max Cal Row
100 V-Up 

November 27, 2017

Strength/Skill:

Tabata- Ring Holds
Tabata- Hollow Rocks
Tabata- Plank

Conditioning:
2 RFT
22 T2B (K2E)
22 Hang Power Snatch (115/75)(95/65)(75/55) 

November 27, 2017

Strength (20 min):

Sumo Deadlift
With good form, build to a heavy single

Conditioning (15 min):


For Time
50 KBS
25 SDHP (95/65)
50 DU’s (3-1 singles)
25 Burpee Box Jump (24/20)
50 Push Up (box push up) 

November 27, 2017

Strength (20 min):

Sumo Deadlift
With good form, build to a heavy single

Conditioning (15 min):


For Time
50 KBS
25 SDHP (95/65)
50 DU’s (3-1 singles)
25 Burpee Box Jump (24/20)
50 Push Up (box push up)