11/30/2018-FRIDAY WORKOUT

STRENGTH 12 Min Build To A Max Power Snatch then emom X 4 2 Snatches @85%-90% METCON 4 Rounds 400m Run 20 Hang Kb Snatches (70/53) 20 T2b *rest :90 After Each Rd

11/29/2018-THURSDAY WORKOUT

STRENGTH AMRAP 6 2-4 Strict C2b Pullups 2-4 Strict Ring Dips Harder Heavier “Jackie” 1250m Row 50 Thrusters (95/65) 30 C2b Pullups

11/28/2018-WEDNESDAY WORKOUT

4 sets Barbell back rack reverse lunge X 10/leg (stand On 45# Plate) rest 1 Min Russian step-ups (dbs in each hand) 10/leg rest 1 Min Russian twist X 20/side Amrap 12 10 Burpees Over Bar 8 Back Rack Lunges *every 3 Rounds = 50 Doubles...

11/27/2018-TUESDAY WORKOUT

STRENGTH E2mom X 5 Sets 2 Power Cleans + 1 Push Jerk + 1 Split Jerk *build in weight *these should be working sets METCON 5 Rounds 250m Row 2 Legless rope climbs 10 UB Power clean and jerks rest 1:1 *you choose...