Monday, 11.25.19

Performance:

A. Push Press – 10RM + 1×10@90%

B. Back SqT – 10RM +1×10@90

C. Conditioning:

21 thrusters 95/63

21 cal bike

15 thrusters 115/83

15 hang power clean

9 thrusters 135/93

90 double unders

* 3 bars set up here for fast transitions

rest 5 minutes

5 rds @70%

400m Run

15 /12 cal ski erg

D. BECOMPLETE

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Competition:

Weightlifting:

A. Push Press – 10RM + 1×10@90%

B. Back SqT – 10RM + 1×10@90%

C. Bench Press + Pushup : 3 + 7

* Hit heavy 3 rep, followed by superset of 7pushups (at deficit for those capable)

D. Behind Neck Stict Press – 10RM + 1×10@90

* A-D ; building on prior week

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Gymnastics:

5 rds – clean movement, over time

3 rope climbs

15 strict HSPU

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Conditioning:

21 thrusters 95/63

21 cal bike

15 thrusters 115/83

15 hang power clean

9 thrusters 135/93

90 double unders

* 3 bars set up here for fast transitions

rest 5 minutes

5 rds @70%

400m Run

15 /12 cal ski erg

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BECOMPLETE

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