Fri Nov 21

Train/Move
10 Rounds For Time (22 Min Cap):
9 Deadlifts @ 155/105
6 Hang Power Cleans
1 Rope Climb
600/500m Echo Bike

Warm-up
2 Sets:
10/8 Cal Echo Bike
16 Reverse Lunges
10/8 Cal Echo Bike
20s Hanging L-Sit/Knee-Tuck

Winter League Test #2: The Iron Throne
Bench Press: Build to 3RM

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Stimulus
Strength: start at 80% and then do 1 snatch every 90s, building up to 85% if things are moving well

Train/Move: Barbell weight should be something you can do unbroken for multiple rounds. Must be able to complete the first rounds under 2 mins each as this will slow down