Wed Nov 19

Train/Move
6 Min AMRAP:
20 Alternating Pistols
6 x 15’ Handstand Walk (or 4-6 Wall Walks)
20/16 Calorie Row
2 Minute Rest
6 Min AMRAP:
20 Wallballs @ 20/14
4 x 25’ DB Farmers Carry @ 50/35
20/16 Calorie Row

Warm-up
2 Sets:
12/9 Cal Row
8/8 Single Leg DB RDL
12/9 Cal Row
20 Heels Over DB

Strength
Back Squats: Build to heavy set of 3

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Stimulus
Strength: for warm-up sets, add a slow tempo and pause and do a couple of extra light sets before building to heavy for the day

Train/Move: Select a movement for pistols (sit to bench or step-ups) that allows for them to be done in one minute or less. HS Walks should be completed quickly, max 2 mins. Work hard on the calorie row and aim for 1.5+ rounds in the 6 mins. Break wallballs up as needed, set dumbbells down for farmers carry as needed. Aim for 2+ rounds

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%