Monday, 111416

Am:

A. Deadlift – 10 x 3 @50-55% + light bands – EMOM 

B. Strict Muscle up – EMOM x 7; athletes choose reps

C. Strict HSPU – done as strength for 6 reps x 4 sets; Athlete chooses weight / height for these working sets 

D. bike – 12 min @80%
pm

A. Complex: Power Clean + Hang SqT Clean x 2 + Front SqT + Jerk 

B. running clock 

9 – 7 – 5

burpee muscle ups 

sqt snatch 155/108

rest 1/1

5 – 7 – 9 

shoulder to overhead 225/143

box jumps 40/32

2x cal Bike (10/14/18)

directly into 

10 min easy row 
Assistance Work 

1. GHD #’d Back Extension 4 x 12 

2. Hs – belly to wall – :15-:20 hold x 7.  Rest accordingly

3. 3 rds of , 25 pvc dislocates , 6 alt tgu, 20 banded scap squeezes