Mon Nov 17

Train
For Time (12 Min Cap):
400m Run / 500m Row
30 Burpee Box Jump Overs @ 24/20
20 Sandbag Cleans @ 150/100
10 Ring Muscle-ups

Move
12 Min AMRAP:
250m Row (or 500m Bike)
15 Burpees
10 D-Ball / Medicine Ball Cleans
5 Banded Pull-ups (or Ring Rows)

Warm-up
2 Sets:
10/8 Cal Echo Bike
12 Jumping Lunges
10/8 Cal Echo Bike
8/8 Side Plank Hip Touch

Strength
Clean + Jerk:
2 Reps Every 90s x 4, building
1 Rep Every 90s x 4, building

---

Stimulus
Strength: clean + jerk, clean + jerk = 2 reps. Build to technical loads for a double and then a single

Train: This is a lot of challenging movements for a moderate volume. Reduce weight of sandbags and possibly partition to two rounds as needed

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

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

Snatch High Pull : 5x3 at 90% 1RM

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