Mon Nov 10

Train
For Time (15 Min Cap):
45 Toes-to-bar
9 Sandbag Cleans @ 150/100
30 Chest-to-bar Pull-ups
6 Sandbag Cleans
15 Burpee Bar Muscle-ups
3 Sandbag Cleans

Move
15 Min AMRAP:
15 Sit-ups (or Knee-raises)
10 Ring Rows
5 Burpee + Jumping Pull-ups
3 D-Ball Cleans

Warm-up
2 Sets:
10/8 Cal Echo Bike
10 Med Ball Jumping Squat
10/8 Cal Echo Bike
8/8 Single Arm DB Upright Row

Strength
2 (1 Clean + 1 Jerk):
Every 90s x 7 Sets building, THEN:
1 Clean + 1 Jerk: Every 90s x 3 building

---

Stimulus
Strength: There are 7 sets of double clean and jerks followed by 3 sets of single clean and jerks. Build to technical loads in time allotted

Train/Move: Select movements that allow for large sets as this is a short time cap. Reduce volume of gymnastics movements as needed

Monday Weightlifting

Clean + 2 Jerk : 4x1 at 84% 1RM

Snatch High Pull : 5x4 at 98% 1RM

Back Squat : 4x6 at 72% 1RM

Snatch Grip Row : 5x8 at 70% 1RM

Complex: Snatch Pull-to-Hips and Snatches : 4x1 at 84% 1RM