Mon Dec 1

Train
9-15-21-15-9 (10 Min Cap):
Overhead Squats @ 95/65
Bar-Facing Burpees

Move
10 Min AMRAP:
3-6-9-12-15…
Goblet Squats
Burpees

Warm-up
2 Sets:
10/8 Cal Echo Bike
8/8 Cossack Squats
10/8 Cal Echo Bike
4 Tall Jerk w/empty bar

Strength
Every 90s x 12 Sets:
1 Clean + Jerk, building to heavy

---

Stimulus
Strength: looking to build to a heavy technical load today. Option to do two cleans instead of going overhead, or conversely do two jerks instead of cleaning (from the rack)

Train/Move: Squats and burpees. Select a weight that allows for unbroken sets but as a good strategy, break them up to save the legs

Monday Weightlifting
Snatch : 3 @ 55%, 3 @ 60%, 2 @ 65%, 2 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%

Clean & Jerk : 2 @ 55%, 2 @ 60%, 2 @ 65%, 2 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%

Snatch High Pull : 5x3 at 90% 1RM

Back Squat : 2 @ 70%, 2 @ 75%, 2 @ 80%