Friday, Nov. 14th - Monday, Nov. 17th
Friday
Preview: 40 KBS 70/55# for time
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Buy-in: 3x12 Ring Rows or Deficit Ring Row
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2x3 minute AMRAP of:
3 Deadlifts @ BW
3 T2B
*1 minute break between each set
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Cashout: OTM x 10
3 Power Cleans @ 75%
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Saturday
Preview: 30 HSPU's
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Buy-in: 6x5 Dips (Ring, Bench, Box)
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For Time:
800 meter run then,
15-10-5 of:
Cleans 185/115#
Box Jumps 30/24"
4x Double Unders
1 mile Run
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Cash out: 7 min AMRAP of:
10 KBS 55/35#
10 Burpees
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Sunday
Amnesty - Pick a workout you may have missed during the week or work on a skill
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Monday
Preview: 50 Burpees for Time
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Buy-in: 3x10 supermans or weighted supermans
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8-7-6-5-4-3-2-1 of:
Back Squats + Deadlifts (increasing load - athlete sets the weight but it should be moderate to heavy)
*This is a strength workout and is not for time
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Cashout: 7 min AMRAP:
1 rope climb
3 Hang Clean 165/115#
5 Hand Release Pushups
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