Friday Nov 5

30's

Warm Up

8 min AMRAP

15/10 Cal on C2

5 Push up to Down Dog

5 Goblet Squat

2 Sets

3 DB Deadlift

3 DB Hight Pull

3 DB Clean

3 DB Snatch

Work Out

30 Cal Bike

30 Dual DB Snatch

30 Dual DB Hang Squat Clean and Jerk

30 Dual DB Front Squat

30 Cal Row

30 Single DB Snatch

30 Single DB Hang Squat Clean and Jerk

30 Single DB Box Step Over 24/20”

30 Cal Ski

Cap 25 min

 

RX

DB – 22.5/15 Kg

SC

DB – 15/10 Kg

FIT

DB – 10/7 Kg

Finisher

30 Sec Hanging L-sit Hold or Hollow Hold

30 Pistol

Rest 30 sec

20 Sec Hanging L-sit Hold or Hollow Hold

20 Pistols

Rest 30 sec

10 Sec L-sit Hold or Hollow Hold

10 Pistols

Extras

Strength

EMOM 20 Min

1 Push Press + 1 Jerk

Min 0-4: 70%

Min 5-9: 75%

Min 10-14: 80%

Min 15-19: 85% +

Goal – Power endurance threshold in the Jerk

%’s Base of Jerk

Engine Building

Run

3km Run

Rest 1 min

3km Run with weight vest

Rest 1 min

3km Run

 

Accessory Work

 

RDL Airplane

 

3 x 8 per side

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