Wed Nov 26

Train/Move
9 Min AMRAP:
100 Double-Unders
500/400m Row
Rest 2 Mins
9 Min AMRAP:
20 Single DB Box Step Over @ 24/20
500/400m Row

Warm-up
2 Sets:
200m Row
8/8 Bodyweight Bulgarian Split Squats
200m Row
50 Single-Unders

Strength
Front Squats, Every 3 Mins x 4:
8-8-6-6 @ 62-67-76-81%

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Stimulus
Strength: These are going to get very heavy for your sets of 6. Feel free to adjust percentages to maintain positions and the volume

Train/Move: Looking to spend up to 1.5 mins on skipping and 2 minutes on rowing, up to 1.5 mins on dumbbell box step-overs using up to a 50/35lb dumbbell

Wednesday Weightlifting
Hang Snatch : 4 @ 57%, 4 @ 57%, 4 @ 62%, 4 @ 62%, 4 @ 67%, 4 @ 67%

Block Clean : 4 @ 57%, 4 @ 57%, 4 @ 62%, 4 @ 62%, 4 @ 67%, 4 @ 67%

Block Jerk : 4 @ 57%, 4 @ 57%, 4 @ 62%, 4 @ 62%, 4 @ 67%, 4 @ 67%