Sat Nov 15

Train/Move
Every 2 Mins x 32 Mins (8 Sets/Station):
1) 14/11 Cal Echo Bike + 60 Double-Unders
2) 15 GHD Sit-ups + 15 Wallballs @ 20/14

Warm-up
3 Min Echo Bike
THEN:
2 Sets:
8/8 Suitcase Deadlifts
6 Strict Burpees
4 Straight Leg Box Jumps

Strength:
3 Tempo Back Squats @ 68-73-77-77%
2s Down, no pause, stand quickly
Every 2 Mins x 4 Sets

---

Strength
Strength: 4 sets of 3 reps with a 2 second descent

Train/Move: A bit of a different format today, going with two movements each interval and rotating through two stations. Reduce volume to complete work in 1:35 or less

Saturday Weightlifting
Snatch : 1 @ 80%, 1 @ 85%, 1 @ 88%, 1 @ 91%, 1 @ 93%, 1 @ 95%, 1 @ 97%, 1 @ 97%

Clean & Jerk : 1 @ 80%, 1 @ 85%, 1 @ 88%, 1 @ 91%, 1 @ 93%, 1 @ 95%, 1 @ 97%, 1 @ 97%

Front Squat : 5x3 at 82% 1RM