Wed Nov 12

Train/Move
4 Min AMRAP*, 2 Min Rest:
500/450m Row
3 (1 Pull-up + 3 Knees-to-elbows)
30 Dumbbell Snatches @ 50/35
30 Box Jump Overs @ 24/20

*repeat above movements as a 5 Min AMRAP, 2 Min Rest

*repeat above movements, For Time, with an 8 minute cap

Warm-up
2 Sets:
12/9 Calorie Row
8/8 Side Lunges
12/9 Calorie Row
20 Hollow Rocks

Strength
3 Front Squats:
Every 2 Mins x 5 Sets @
57-61-65-68-68%

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Stimulus
Strength: Front Squats: build according to sets and reps. These will feel challenging due to having less than 2 minutes of rest but should not be challenging because of the weight

Train/Move: 4 Min AMRAP, 2 Min Rest. 5 Min AMRAP, 2 Min Rest. For Time, 8 Min Cap. Movements do not change. Start over each AMRAP. This workout takes a total/maximum of 21 minutes. Option to sub pull-ups and KTE with rope climbs

Wednesday Weightlifting

Block Snatch : 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%

Block Clean : 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%

Block Jerk : 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%