Monday 11/29
EMOM 27:
1-9 Squat Snatch. Build in weight as technique allows. OK to power snatch + OHS if needed.
10-18 Squat Clean. Build in weight as technique allows. Start around your max snatch weight. OK to power clean + FS if needed.
19-27 Deadlift. Build in weight as technique allows. Start around your max clean weight.
Record weight from each of your heaviest lifts. Only increase weight as technique allows. Challenge yourself, but avoid misses.
Score is max snatch weight + max clean weight + max deadlift weight. 28:00 time cap.
Tuesday 11/30
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.♀ 35-lb. DBs ♂ 50-lb. DBs
Wednesday 12/1
For Total time:
3 Rounds:
15 Double Dumbbell Squats (50/35)15 Handstand Push-Ups (or 15 2x DB Shoulder-to-Overhead, 50/35)
400 Meter Double Dumbbell Farmer’s Carry (50/35)
3 Rounds:45 Air Squats15 Double Dumbbell Shoulder to Overhead (50/35)
Go directly from first set of 3 rounds into farmer’s carry, directly into second set of 3 rounds (no rest). Use same dumbbell weights for all movements.
Thursday 12/2
EMOM 5:00
5 Power Snatches
Rest 3:00
EMOM 5:00
5 Clean & Jerks (PC+PJ)
Focus is on speed on the bar, and quick cycling technique vs weight. Only cycle as fast as technique & safety allow. Last set should be at workout weight for SQT.
3 Rounds For Time:
10 Ground-to-Overhead (95/65)
200m Shuttle Sprint (50m x 4)
Friday 12/3
Tempo Front Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps
60-40-20Double Unders
30-20-10Alternating Front Rack Barbell Lunges (total, ex: 30= 15R/15L) (75/55)
8 minute time cap
Saturday 12/4
5 Rounds:
1 Minute Wall Walks-or- Handstand Walk (5′ = 1 rep)
Rest 30 Seconds
1 Minute Alternating Jumping Lunges-or- Alternating Pistols
Rest 30 Seconds
[Teams of 2] AMRAP 12:
200 Meter Partner Med Ball Run (20/14)Partners Run Together. Each Partner holds their own Med Ball.
15 Synchro Burpees
