Mon Nov 24

Train/Move
For Time (12 Mins):
5 Wall Walks
50’ Sandbag Carry @ 150/100
21, 15, 9, 3 Thrusters*

*thruster weights:
95/65
145/95
165/115
185/125

Warm-up
2 Sets:
10/8 Cal Echo Bike
8/8 Single DB Upright Row
10/8 Cal Echo Bike
16 Heels Over DB

Strength
Clean + Jerk:
Every 2 Mins x 8 Sets, building

---

Stimulus
Strength: build to a heavy single clean and jerk for the day, ending with a little bit of room to go (9/10 RPE)

Train/Move: 4 rounds for time with decreasing reps + increasing weights on thrusters, same volume/weight for sandbag carry and wall walks

Monday Weightlifting

Every 4 Mins: 4 Back Squats + 4 Power Snatches

Every 4 Mins: 4 Clean Deadlifts + 6 High Box Jumps

Tempo Snatch Grip RDL